Push Pull Legs Training from supertrener.cz
Author: Are you interested in how Robert Humpál, the main face of the Supertrener.cz project, trains? Then you are just opening the right article! Robert is currently 43 years old and has been actively working out for 27 years. Hundreds of clients have passed through his hands during his long-term practice and so the experience that Robert has gained during this time can be offered by few. Not only does he look really great for his age, he is in good health as well!
However, as hinted at the beginning of the article, today we will take a look at Robert's current training, which is in the PUSH - PULL - LEGS style. This is the type of training Robert does 5 times a week and only on a diet that has been going on for 16 weeks.
Information from Robert about the training:
- Only the working series are written. Warm-ups do not count, depending on the need and difficulty of the exercise.
- Where there are two work sets the first is with 100% weight for the given number of reps and the second is a 20% reduced load. Both sets always to failure.
- Where there is only one, it is at 100% for a given number of reps and always to failure.
- The rep range e.g. 10-15 is deliberate so I can gradually improve in reps, so I start at 10 and when I gradually reach 15 I increase the weight, and the whole round again.
- Controlled tempo, negative phase 2-3 seconds
- I rotate the exercises weekly, this is just what my first week looks like as an example
- At the end of each set, strength stretch 40-50 seconds under tension
- Abdominals 3 times a week one exercise at the beginning of the workout
- Calves one more exercise 2x a week at the beginning of the workout
| PUSH (isolated) | ||
| Exercise | Series | Repetition |
| Seated pulley stretch (chest) | 2 | 10-15 |
| Pull-ups with pulleys (shoulders) | 2 | 10-15 |
| Peck deck (chest) | 1 | 10-15 / 1x drop series |
| Seated one-arm arm curl (shoulders) | 1 | 10-15 / 1x drop series |
| Dual pulldowns (triceps) | 1 | 10-15 / 1x drop series |
| Rope pull each arm separately | 2 | 10-15 |
| PULL - A | ||
| Exercise | Series | Repetition |
| Overheadpulldown (back) | 2 | 10-15 |
| Rack chins (back) | 2 | 10-15 |
| Lower pulley pull-ups each arm separately (back) | 1 | 10-15 |
| Single arm pull-ups in front (back) | 2 | 10-15 |
| Seated machine pull-ups (upper back) | 1 | 10-15 |
| Delt deck (back delts) | 1 | 10-15 / 1x drop series |
| Bicep lift on scotch bar with one arm (biceps) | 1 | 10-15 / 1x drop series |
| Biceps lift on pulley each arm separately (biceps) | 2 | 10-15 |
| LEGS (Quadriceps, calves) | ||
| Exercise | Series | Repetition |
| Standing lunges (calves) | 1 | 10-15 / 1x drop series |
| Seated lunges (calves) | 1 | 10-15 / 1x drop series |
| Repetitions (butt) | 1 | 10-15 |
| Propagation (inner thighs) | 1 | 10-15 |
| Hacken squat (quadriceps) | 2 | 10-15 |
| Bulgarian squat (quadriceps) | 2 | 10-15 |
| Lunge (quadriceps) | 1 | drop series |
| PUSH (push) | ||
| Exercise | Series | Repetition |
| Bench press incline bench (chest) | 2 | 10-15 |
| Bench press oblique (breast) | 2 | 10-15 |
| Military press (shoulders) | 2 | 10-15 |
| Dipy (triceps) | 2 | 10-15 |
| Extension on counterweight pulleys (triceps) | 1 | 10-15 |
| PULL B (back + hamstrings) | ||
| Exercise | Series | Repetition |
| Pullover on pulley (back) | 2 | 10-15 |
| Upper pulldown each hand separately with neutral grip (back) | 2 | 10-15 |
| Face pulls (upper back) | 1 | drop series |
| Deadlift stiff legs (back, hamstrings) | 1 | 6-8 |
| Stumbling seated (hamstrings) | 2 | 10-15 |
| Stumbling with one hand on the ground (hamstrings) | 2 | 10-15 |
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