Push Pull Hypertrophy Workout Plan

You may want to start with this if you re new to the concept or new to working out in general.

Push pull hypertrophy workout plan. And it also allows you to target multiple angles of each muscle. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Training push pull lets muscle groups rest completely. Below is a standard basic push pull legs workout routine.

That is one push day you may focus on heavier strength style training while the second may involve higher rep hypertrophy focused lifts. You do not use heavy weights but you won t need them. That would constitute training the triceps and to a lesser extent the anterior delts three training sessions in a row. Within this master plan will be subsections dedicated to each day.

Training split for 3 day routine. Pull workout 1 heavy. Reddit ppl program overview. A push workout a pull workout and a legs workout run twice each week.

Push pull legs ppl has been around for decades and has become one of the most popular and proven workout splits of all time particularly for. How to push pull hypertrophy this is an example of a push hypertrophy workout and a pull hypertrophy workout. Full body and upper lower would be two good examples of this. Bench press 2x per week.

As you become more experienced with ppl you might find you prefer fortnight long attacks. A twice a week push pull legs routine would look something like this. Remember these plans are not designed to improve strength or power. That s six days per week.

This one is a killer. This is going to help you train with more overall volume which leads to bigger muscles. The push pull legs program is really designed that way. 6 day split 2 days workout 1 day off 2 days workout 1 day off restart.

Before i give you my personal 6 day workout i want you to have a copy of a basic push pull legs workout routine. Hypertrophy workouts are generally 8 15 reps and rest times should be 1. These programs are strictly for the purpose of gaining serious muscle size. Push power sets reps barbell bench press 4 set.

Push workout 1 heavy day 2. A push workout is a workout where you target your chest front side delts and triceps. Focus on explosive movements for hypertrophy days and slow controlled movements for power days 12 phases. The push pull legs split would definitely be another.

At an absolute minimum you ll need a push workout pull workout and leg workout. It combines three workouts. In traditional workout schemes you might work chest on one day shoulders the next and then triceps the next. Deadlift 1x per week.

This push pull workout allows you to hit the major. Power push pull legs hypertrophy push pull legs day 1. But that doesn t mean you have to just restrict yourself to these three days. A pull workout is where you target your back biceps traps and rear delts.