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Meal and Workout Plans

Going to the gym can essentially be pointless if you don't have a training program. There are millions of training programs to choose from. Finding the right program can seem like an impossible task; many fitness gurus make their program seem like the best. Push-Pull-Legs split is a training program I've found incredibly reliable. The program allows me to focus on each major body part at least two times a week.

Push refers to the "pushing" motions of the upper body. The main muscles that are being focused on are chest, shoulders and triceps. I generally like to begin each workout with a heavy compound set. A compound set is a movement that involves multiple major muscles in a workout. The main types of compounds I like to do on a push day are bench press, military press, dips and incline bench press. After choosing a compound set, to begin with, it's good to have some auxiliary workouts. Auxiliary (aux.) workouts are workouts that involve cable movements and dumbbells. Some good aux. workouts to choose from are dumbbell push press, triceps rope pulldowns, skull crushers and dumbbell lateral raises.

Pull refers to the "pulling" motions of the upper body. The main muscles that are being targeted on this day is your back and biceps. This is my favorite day of the split. Having a strong back helps with push and leg days. My go-to compounds on a pull day are pull-ups, bent-over-row and deadlifts. On a pull day my go-to aux. workouts are dumbbell curls, lat pull downs and preacher curls.

Leg days are viewed as the worst days by most. This day is one of the most important days, because it targets so many major muscle groups. The main muscle groups that are being focused are your hips, quads, glutes, hamstrings and calves. The main compounds that I like to focus on are squats, sumo deadlifts and leg press. My favorite aux. workouts to do on this day are calved raises, lunges, hamstring curls and leg extensions.

The mind-muscle connection is the most important thing to focus on. You must feel the movement happening instead of seeing yourself doing it. This creates a huge difference visually after some time of lifting. On my compound sets, I like to do about 3 to 4 sets of 8 to 10 repetitions. After the compound, I go and do about 4 aux. workouts. During an aux. workout I like to do 3 sets of 12 to 15 repetitions. Each training day you should make sure you are properly stretched and warmed up to avoid injuries.

Push

Bench Press

Dips

Incline bench press

Dumbell flys


Pull

Pull-Ups

Back extensions

Deadlifts

Bent over rows


Legs

Squat

Sumo Deadlifts

Leg Press

Leg extensions and curls

Calve raises


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