You may have often heard of push and pull workouts and you may attempt to implement them into your bodybuilding regimen. I’m going to share here some valuable information about them. However, firstly I should mention that no magic formula is going to turn you into a pro bodybuilder overnight.
Not even anabolic steroids will help you become a pro bodybuilder overnight (despite the common belief that they will help you look like Arnold Schwarzenegger in a month). Anabolic steroids with proper workout plans will definitely help speed up your gains, break through plateaus, and get over the natural limit – genetics. For these reasons, you can add quality steroids (you can buy from HGH.to for sale) to speed up the gains that you usually need from years of hard, trial and error, and eating right in order to get your dream physique.
My point is that all the advice, recommendations, top tips, supplements, anabolic steroids, and HGH won’t replace you putting in that hard work. Both in the gym and in the kitchen.
Nonetheless, I’m going to try to help you out to speed up the results. Both by offering quality anabolic steroids and HGH (and teaching you how to use them) as well as sharing various helpful information regarding dieting and workout plans.
First – there’s no plan that fits it all for everyone. I will share just info from research, studies, and learning from other people’s experiences. This way you can skip over some common mistakes, speeding up your gains.
One way to achieve your goals is through push-and-pull workouts. Again, it may not work for everyone. But if that’s what works best for you, I recommend reading on.
Before you put your training plan together…
I recommend a few things for you to consider:
- Training level. Beginners shouldn’t work as intensively as advanced lifters.
- Goals. Different goals, different workout and diet plans. Set up your goals.
- Availability. Time and money availability. I recommend hitting the gym at least three times a week. Various supplements and anabolic steroids can greatly help speed up the results!
- Rest and Recovery. Never underestimate it. Most growth occurs from resting.
- Weaknesses. Maybe you have a health condition? Or a body part that you want to improve?
Push and Pull Split Training Plan
When you work out, there are two fundamental moves: push and pull. Well, you split your training by working on all of your push muscles and all of your pull muscles on different days.
Some go for the upper body push day. Then the next day is upper body pull day. Then leg day. Or it could be a full body push day, then a full body pull day. Again, everyone is different, go for what works best for you.
Push and Pull Training Plan Examples
Here you will find some of the most common training splits. Keep in mind that the training plans are easiest at the beginning, and then they become more advanced as you read on. With more lifting experience, you can start using more exercises, intensity, or volume for each body part. You may need to change the way you rest though.
Whole body split
Beginners may start by training every major muscle group in a single workout. Usually, they do a single exercise per body part for a few sets. The volume is low, allowing you to get back into the gym quicker because it will limit the next day’s soreness. Soreness will decrease as you get more and more experienced.
- First day – all muscle groups 1 exercise per muscle group, 3 sets, 8-15 reps. Rest. Third day, repeat the plan, with different exercises. Rest. Fifth day – again repeat the plan, with different exercises. Day 6 and 7 – rest days.
Upper and Lower body split
This plan covers the entire body over two days instead of one. This way, you can be more dedicated to each set of muscles. Usually, you split it into upper body muscles and lower body muscle groups. Such as the chest, back, shoulders, and arms for the upper body and quads, glutes, hamstring, calves, and abs for the lower body. You increase the volume for each body part, hitting a particular area from different eagles while increasing the intensity of your workouts.
- This plan involves an upper body workout on the first day and fourth day of the week. The lower body workout is on the second and fifth day of the week. Therefore, you’ll have four workout days, instead of three. Days three, six, and seven are rest days. You go with 2 exercises for each muscle group with three sets. Usually 6-10 reps and 10-15 reps depending on the exercises and weights you workout.
Push/Pull/Legs
Then, you’ll have even more experience and you want to keep the gains going, while you’re in the momentum, you can do even more volume for each muscle group. This way, you can spread the entire body over three days. A popular way is to do all the pushing muscles together (chest, shoulders, and triceps), then pulling muscles together (back and biceps), and then leg exercises. You can do abs on any of those days.
- It should look something like this: first day chest, shoulders, and triceps, 3 exercises per each muscle with three sets. Go for 6-8, 8-10, and then 10-12 reps. Same plan for the fourth day. Back and biceps go on the second and fifth days involving 3 exercises for each muscle with three sets of 6-8, 8-10, and 10-12 reps. Legs (and abs, for example) go on the third and sixth day. 4 exercises for each muscle group with three sets of the same 6-8, 8-10, and 10-12 reps. You have only one rest day per week (as you are an experienced lifter).
Four Day Split
If you’re progressing to a four day split, you’re getting serious now. You’re training fewer muscles per day, but you greatly increase the volume and intensity of your training. You have three rest days (third, sixth, and seventh day of the week) and you work grouped body parts. Pair them in larger muscle groups with smaller ones. Like chest and triceps (both are pushing muscles). The triceps already work on lots of chest exercises, so you start with the larger muscle group – the chest. Follow the same plan for the back and biceps. It involves serious volume, frequency, reps, sets, and weights.
- On the first day, you have 4 exercises for the back and 3 for the biceps, 3 to 4 sets, and 6 to 15 reps. On the second day, you have 4 exercises for the chest, and 3 for triceps with 3-4 sets each, 6-15 reps. Then rest. Day fourth legs, 5 exercises with 3-4 sets, 6-15 reps. Fifth day you train shoulders with 4 exercises, 3-4 sets, and 6-15 reps. The following two days are rest days, then repeat.
Five Day Split
This is a very advanced split, essentially giving each body part its own training day. It’ll allow you to increase volume and intensity to maximum. You don’t have to worry about other body parts and it offers enough resting time. You train only one muscle type per day very intensively.
- Your resting days are 6 and 7. Each part of the body goes in one single day, with different exercises, 3-4 sets and 6-15 reps each. You work out chest 4-5 exercises. The next day back 5 exercises. The next day shoulders and upper traps 4-5 exercises. The fourth day is for legs 5-6 exercises and then followed by arms (biceps and triceps) 3-4 exercises.
Push and Pull; In The End
You may have noticed that we have not included some muscle groups like abs and calves and no cardio. That’s because you recover quickly from them and there’s no need for separate days. You can add them toward the end of your workout session. For example, have 2-4 calf exercises at the end of your workout day. Then have 2-4 exercises for abs at the end of your next workout day. Then have cardio 1-3 times a week at the end of your workout days.
Moreover, if you’re ready to jump into one of these training plans and make gains while enhancing your performance in the gym, you should look into our products from HGH.to.
We have 100% real and quality bulking and cutting products that are going to work exactly the way you need them as long as you use them right. Without the need for a prescription, we can ship it to you fast, discreetly, and anonymously. HGH.to is also here for you to help you learn how to use these anabolic steroids both efficiently and safely. We care about customers’ health and gains!
