Push Pull Legs - Cutting
Trainer: None
Normal Week
(Phase duration 1 weeks)Day 1 (Push)
(Takes approx. 51:00)
2 x Barbell Incline Bench Press Medium-Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 07:00. )
POWER SETS: 2 to 3
3 x Barbell Bench Press - Medium Grip
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 11:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x Close-Grip Barbell Bench Press
(
Trains mainly Triceps. Secondary muscles are: Shoulder, Chest, . All sets take approx. 08:00. )
SARCOPLASMIC SETS: 8 to 10 reps
2 x Standing Military Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 06:00. )
POWER SETS: 2 to 3
3 x Dumbbell Shoulder Press
(
Trains mainly Shoulders. Secondary muscle is: Triceps, . All sets take approx. 11:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x Dips - Chest Version
(
Trains mainly Chest. Secondary muscles are: Shoulder, Triceps, . All sets take approx. 08:00. )
SARCOPLASMIC SETS: 8 to 10 reps
Day 2 (Pull)
(Takes approx. 49:00)
2 x Barbell Deadlift
(
Trains mainly Hamstrings. Secondary muscles are: Calves, Glutes, lower back, . All sets take approx. 08:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x Bent Over Barbell Row
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x One-Arm Dumbbell Row
(
Trains mainly Middle Back. Secondary muscles are: Shoulder, Biceps, Lats, . All sets take approx. 08:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x Pullups
(
Trains mainly Lats. Secondary muscles are: Biceps, middle back, . All sets take approx. 06:00. )
SARCOPLASMIC SETS: 8 to 10 reps
weighted if possible
2 x Barbell Shrug
(
Trains mainly Traps. All sets take approx. 06:00. )
SARCOPLASMIC SETS: 8 to 10 reps
2 x Barbell Curl
(
Trains mainly Biceps. Secondary muscle is: forearms, . All sets take approx. 06:00. )
SARCOPLASMIC SETS: 8 to 10 reps
Day 3 (Legs)
(Takes approx. 56:00)
2 x Barbell Squat
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 08:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x Smith Single-Leg Split Squat
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 07:00. )
8 to 10 reps
2 x Romanian Deadlift
(
Trains mainly Hamstrings. Secondary muscle is: Glutes, . All sets take approx. 07:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x Hack Squat or Barbell Lunge
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 08:00. )
MYOFIBRILAR SETS: 4 to 6 reps
2 x Leg Press
(
Trains mainly Quadriceps. Secondary muscles are: Calves, Glutes, Hams, . All sets take approx. 07:00. )
SARCOPLASMIC SETS: 8 to 10 reps
3 x Calf Press On The Leg Press Machine
(
Trains mainly Calves. All sets take approx. 11:00. )
SARCOPLASMIC SETS: 8 to 10 reps