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This plan is subject to modifications as the weeks go by. Your fitness is supposed to be particular to you and you alone but it is supposed to follow patterns that have worked for other people.
The name of this plan is Push-Pull-Legs. The program is designed to be a full-body workout each day.
The program is as the name implies: Day 1 is Push Day, Day 2 is Pull Day and, Day 3 is Leg Day. If at any point this information gets confusing I left a program summary at the ending of this.
Terminology
- Reps: Reps is short for Repetitions. When you move the weight from the initial position back to the initial position it is counted as 1 rep.1
1 rep maximum is the amount of weight you can carry that will allow you to move the weight away from its initial position back to its initial position only once.
We use this to know the relative weight of a person. My 1 rep max for bench press for example is 110kg. For you, it might be more or less depending on your strength. It is not important to know your 1 rep maximum for bodybuilding. It is more important for strength training and theory.
- Sets: These are groups of repetitions. Each set typically is spaced with rest time.
There are different types of sets: Warm-up sets and Working sets.
Warm-up sets are done before you start the working sets and are done to get blood pumping towards the muscles involved with the exercise. Working sets are done to properly stimulate the muscles involved. We rest for 1 to 2 minutes between warm-up sets.
For warm-up sets, we are going to keep the weight below 50% of the 1-rep max. For Working sets, we are going to keep the weight below 75% of the 1-rep max.
We are doing this to prevent injury.
To estimate working sets start with the empty bar for 10-12 reps, then add 40-50% of the weight for 8-10 reps, and continue to increase the weight in small increments until reaching the working sets when you can only push 4 to 6 reps. We rest for 2 to 3 minutes between working sets.
PROGRAM
Day 1- push day (Chest and Calves)
On this day you are pushing the weights. This is going to stimulate multiple muscle groups: Chest (Pectoralis/Pecs), Triceps (Back Arm), Anterior (front) Deltoids/Shoulder Caps, and Serratus Anterior. The Calf muscles are the gastrocnemius and soleus muscles.
The exercises to be done on push day include:
Bench presses:
The Form for the bench is to maintain shoulder-hip alignment and keep your upper arms parallel to the ground. Chest out...your fist should be able to fit into your lower back.
- Inclined Bench Press: Stimulate the upper fibres of the Pectoralis Major (Chest), Anterior Deltoid and triceps.
Warm-up sets: 2 sets of 10 to 12 reps quick pace and 3 sets of 6 to 8 reps moderate pace.
Working set: 3 sets of 4 to 6 reps moderate to slow pace
- Flat Bench Presses: Simulates the middle fibres of the Pectoralis Major (Chest), Anterior Deltoid, Serratus Anterior and triceps.
Working set: 3 sets of 4 to 6 reps
- Chest Dips Presses: Stimulates the lower fibres of the Pectoralis major muscle (Chest), Anterior Deltoid, Serratus Anterior and triceps.
Working set: 3 sets of 4 to 6 reps
Calf Raises:
- Front Calf Raises: Stimulates the lower fibres of the pectoralis major muscle (Chest), Anterior Deltoid, Serratus Anterior and triceps.
Working set: 6 sets of 10 to 12 reps
Day 2- Pull Day(Back, Biceps, and, Abdominal)
On the back, Biceps and, Abdominals day we are Pulling the weights. The muscles involved on pull day are the: Gluteus Maximus, Hamstrings, Lower back muscles (Lumbar multifidus and Lumbar erector), trapezeius, latissimus dorsi, abdominals, biceps and also the calves.
Deadlifts:
To do a perfect deadlift you keep your chest up and back straight but your hips are going back and your back stays straight. The back slides over your chin to your knees or as close as you can if you don't have chin protection. Also, Do not hyperextend your back at the top of your lift to prevent injuries.
Warm-up sets: 2 sets of 10 to 12 reps quick pace and 3 sets of 6 to 8 reps moderate pace.
Working set: 3 sets of 4 to 6 reps moderate to slow pace
Lat Pull Down:
To perform a Lat pull-down, you get into a seated position on the cable pulldown machine. Your grip on the bar should be slightly wider than your shoulder. Pull the bar to just below your chin or to your chest.
Working set: 3 to 6 sets of 10 to 12 reps moderate to slow pace
Biceps curls:
When doing bicep curls the only place that should be moving is your elbow. This is the only way to engage the biceps directly. You will notice that while lat pull downs you also engage the biceps.
Working set: 3 to 6 sets of 10 to 12 reps moderate to slow pace
Abdominal Workouts:
These include exercises that stimulate the abdominal muscles. It is best to do about 1 to 3 sets of 3 different exercises that stimulate the Rectus abdominals, external obliques and serratus anterior with 1 to 2 minutes of rest between sets.
Planks: 1 to 2 minutes of 3 sets
Sit-ups: 12 reps of 3 sets with or without weights
Side planks: 1 to 2 minutes
Day 3- Leg Day (Leg and Shoulder)
Day 3 is for legs but in addition, shoulders are added so that you can reach every part of the body. The muscles that are worked on day 3 are the Quadriceps, the hamstring muscles, the calves and the shoulder muscles (Trapezius and deltoid).
Back Squats:
You want to keep your chest up and your back straight and simply drop your hips as if you are sitting on a chair. Hold the bar over the trapezius muscle.2
Warm-up sets: 2 sets of 10 to 12 reps quick pace and 3 sets of 6 to 8 reps moderate pace.
Working set: 3 sets of 4 to 6 reps moderate to slow pace
Machine Leg Press:
Sit with your back and head resting against the machine’s backrest. With your feet pointing forward on the resistant plate and knees at 90 degrees, grab hold of the handlers and push the resistant plate. 3
Working set: 3 sets of 4 to 6 reps moderate to slow pace
Quad extension:
Sit on the chair, hold the support handles slowly straighten the resistance bar.4
Military Press:
You can take a standing or a sitting position. Rest the weight on the Trapezius muscle. Press the barbell overhead fully extending your arm and lower the bar back to the starting position at shoulder level.
Warm-up sets: 2 sets of 10 to 12 reps quick pace and 3 sets of 6 to 8 reps moderate pace.
Working set: 3 sets of 4 to 6 reps moderate to slow pace
Lateral Raises:
You can either take a standing or sitting position at the edge of a bench. Holding the weight with your arm facing inward raise the dumbbell outside and slightly in front of your torso and stop when you parallel with your shoulders pausing at the top.5
CLOSING REMARKS
Depending on your workout goals, you can restart the program if you typically have 4 days free for strength training, you can do Push-Pull-Leg-Push. You can also do a Push and Pull 1 week and do a Legs and Push the next week. If you have extra time and you want more variety to your program you can send me a DM so I’ll add you to my group. I am already working on a new fitness program for 4-day and 5-day plans.
PROGRAM SUMMARY
Day 1- push day (Chest and Calves)
- Inclined Bench Press
- Flat Bench Presses
- Chest Dips Presses
- Front Calf Raises
Day 2- Pull Day(Back, Biceps, and, Abdominal)
- Deadlifts:
- Lat Pull Down
- Biceps curls
- Planks
- Sit-ups
- Side planks
Day 3- Leg Day (Leg and Shoulder)
- Back Squats
- Machine Leg Press
- Quad extension
- Military Press
- Lateral Raises
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