Second part of the Push Pull Legs training plan | PUSH 2 training

Here we have the second part of a new series of videos where Radim and I will show you how to set up a workout. The workouts are very similar, but we always try to change the barbell exercises for one-handed exercises or change different exercises for machines. In today's episode, we'll show you how to work out the second Push workout plan from the Push/Pull/Legs workout plan, where we'll try to work out parts multiple times a week to target new muscle growth! Below you'll find a broken down workout for those who can only go 3 times a week, as well as a workout for those who can crush it up to 6 times a week!

The important thing is to adjust the number of sets according to how many times a week you can go workout! In the video, we'll show what a workout for a 6x a week training plan should look like, so here we'll go for less total sets on the big parts because we're counting on working the parts multiple times a week. To give you an example, if I only do Push/Pull/Legs once a week, I might use twelve working sets for the pecs, for example, whereas if we go 2x a week, we'll reasonably split it up into six or seven sets, with the idea that we'll be recovered by the next workout and put in another six or seven sets. Remember, twice is more than once! We'll extend the anabolic effect nicely and we should have gains!

Push/Pull/Legs training is based on three repetitive workouts. From the name it is clear that these are workouts divided according to the execution of the exercise, namely the push, pull and leg.

The division of exercises:

• PUSH - All exercises where we push the weight away from the body (chest, shoulders, triceps)
• PULL - All exercises where we pull the weight towards the body (back, biceps, back shoulders)
• LEGS - Exercises for the entire lower body (quadriceps, hamstrings, calves, butt)

Abdominal is not written for this workout, but you can do it for any part for example 2-3 times a week. Definitely don't skip the abs!

PUSH 2 workout

*N - normal series

*RP - rest pause

*S - shuffle series

Training schedule 3 times a week

• Next, we continue with PUSH training again and keep going round and round. The way it works out is that you work out each training unit once a week and on Monday you start Pull again and continue on, on Wednesday Push and again on Friday Legs

Workout schedule 6 times a week

• In this style of workout, it's really better to choose the first PULL workout first if we have any deadlifts in it to give us a rest day between the deadlifts and the leg workout. Then you continue like this, you just always shift the days, but surely everyone understands that after the Monday rest we train again next Pull1-Push1-Legs1 and then a rest day and it still goes round and round.

Recommended products for this workout: