A Push / Pull / Legs training plan
There are several ways to divide the training plan, and yes, there is life beyond the chest and bicep on the second.
One of these alternatives is the routine Push / Pull / Legs, which translated to the letter means, Push / Pull /Legs.
This means that you will organize your training plan in the same way: push training, pull training and leg training.
This training method should be performed at least three times a week, and can be done up to six times a week, thus training all your muscles twice.
Do not stay.
Push training usually consists of chest, shoulders and triceps.
The pull training is based on the back and biceps.
And finally, the leg training, which is based on ... legs.
Remember, when you do bench press, push the bar upwards.
When you do military press, also push the bar.
When you do dead weight, you have to pull the bar off the floor.
Dumbbell curl for biceps? You have to pull the dumbbells up.
This is an interesting method for working out, since when you do the bench press for example, you are also working on the triceps and shoulders.
Rowing with bar? You are working your biceps significantly.
As for the abdominal training, it includes on the legs day.
Here is an example training with the Push-Pull-Legs method in practice.
Training A - Push
- Flat bench press
- Inclined dumbbell press
- Shoulder press with barbell
- Tricep with forehead barbell
Workout B - Pull
Workout C - Legs
Is this the only way to use this method?
No, this is just an example routine, which you can very well adapt with exercises you find most appropriate, and increase or decrease the volume.
Uses about 3 to 4 sets per exercise and between 6 to 10 repetitions, always depending on your goal, and the number of times you plan to train each week.
If you want to do training cardio, always put at the end and never at the beginning, so as not to harm your bodybuilding training routine.
One of the great advantages of this training, is the ease with which it allows you to train each muscle more than once a week, although it is not mandatory.
In addition, if you choose to train for example six times a week, you can separate the training in ABCDEF, training each muscle twice a week, but with different exercises.
And don't forget, a good workout should always be accompanied by a good nutrition.