Intermediate-Advanced Push/Pull/Legs Hypertrophy Program Pdf
The push/pull/legs split is a popular workout routine used by many bodybuilders and athletes. It involves dividing your training into three different sessions: one for pushing exercises, one for pulling exercises, and one for legs. This split is great for people who are looking to build muscle, strength and improve their overall fitness levels. It is also a great way to mix up your routine and avoid plateauing.
The Benefits of a Push/Pull/Legs Split
One of the main benefits of a push/pull/legs split is that it allows you to train each muscle group more frequently. When you train your whole body in one session, you may not be able to give each muscle group the attention it needs. With this split, you can focus on each muscle group more effectively and give them enough time to recover before training them again. It also allows for greater exercise variation, which can be beneficial for targeting different muscle fibers and avoiding overuse injuries.
Another benefit of this split is that it helps you avoid overtraining. When you train your whole body in one session, it can be easy to overdo it and end up fatigued or injured. With the push/pull/legs split, you can train each muscle group with enough volume and intensity without overloading your system.
The Intermediate-Advanced Push/Pull/Legs Hypertrophy Program PDF
If you're an intermediate or advanced lifter looking for a program that will help you build muscle and strength, the push/pull/legs hypertrophy program PDF is a great option. This program is designed to help you increase muscle mass and improve your overall fitness levels.
The push/pull/legs hypertrophy program PDF is a six-day split, where you train each muscle group twice per week. The first three days are focused on pushing exercises, while the next three days are focused on pulling exercises. Legs are trained on the last two days of the split.
The program is split into two phases, each lasting three weeks. The first phase focuses on building strength and increasing volume, while the second phase focuses on hypertrophy and increasing muscle size.
Phase 1: Strength and Volume
The first phase of the push/pull/legs hypertrophy program PDF is focused on building strength and increasing volume. During this phase, you'll be lifting heavier weights with fewer reps to increase your strength. You'll also be doing more sets and reps to increase your overall volume.
The exercises in this phase are compound movements that target multiple muscle groups at once. Examples of these exercises include the bench press, squat, deadlift, and pull-up. You'll also be doing accessory exercises that target specific muscle groups like the biceps, triceps, and shoulders.
During the first three weeks, you'll be lifting around 80-85% of your one-rep max for each exercise. You'll be doing 4-6 sets of 4-6 reps for the compound movements, and 3-4 sets of 8-12 reps for the accessory exercises.
Phase 2: Hypertrophy
The second phase of the push/pull/legs hypertrophy program PDF is focused on hypertrophy and increasing muscle size. During this phase, you'll be lifting lighter weights with more reps to stimulate muscle growth.
The exercises in this phase are isolation movements that target specific muscle groups. Examples of these exercises include bicep curls, tricep extensions, and lateral raises. You'll also be doing some compound movements, but with lighter weights and more reps.
During the second three weeks, you'll be lifting around 70-75% of your one-rep max for each exercise. You'll be doing 3-4 sets of 8-12 reps for the isolation exercises, and 2-3 sets of 12-15 reps for the compound movements.
Conclusion
The push/pull/legs split is a great way to train your whole body effectively and avoid overtraining. The push/pull/legs hypertrophy program PDF is a great option for intermediate and advanced lifters looking to build muscle and strength. It is important to follow the program as it is laid out and make sure to progressively overload your muscles to see results.
