PUSH, PULL, LEGS - Get Strong, Get Jacked Series

Train With Ayy

Strength & Conditioning
Coach
Ayo Awosika

Want to grow in size and strength?! Then this programme is for you!

5-6 gruelling sessions in their respect with primary focuses on muscular strength and muscle mass.

Over 6 weeks, you will hit each major muscle group twice a week with a PUSH, PULL, LEGS split, enabling you to build a well-rounded physique.

Strength sessions are where you lift HEAVY, pushing that needle and moving up that strength chain.

Volume sessions are for the pump, high reps, and high demand on your tissues, all to increase that size.

What are you waiting for?! Sign up, get involved, GET STRONG and GET JACKED!

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Standard Gym
Recommended
Strength Bands // Weight Belt // Chalk
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Sample Week
Week 1 of 6-week program
Sunday
Push 1 (Strength)

Activation

A

2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups *if no band use very light dumbbells

B1

Cat Cow

2 x 20

B2

Downward Dog

2 x 20

B3

Thread the Needle

2 x 20

C

Bench Press

10, 6, 6

D

Seated Military Press

10, 6, 6

E

Alternating Chest Press (DB)

3 x 6

F

Single Arm Landmine Press

3 x 6

G1

Plate Press

15, 9, 6

G2

Push Ups

15, 9, 6

G3

DB Overhead Tricep Extension

15, 9, 6

Monday
Pull 1 (Strength)

Warm Up

A

Rowing machine intervals: 60 secs on : 30 secs off (x4)

B1

Cat Cow

2 x 20

B2

Downward Dog

2 x 20

B3

Bird-Dog

2 x 20

C

Chin Ups

3 x 6

D

Bent Over Row

10, 6, 6

E

Chest-Supported DB Row

3 x 6

F

Single Arm DB Row

3 x 6

G1

DB Pullover

15, 9, 6

G2

Cable Face Pulls

15, 9, 6

G3

Barbell Bicep Curl

15, 9, 6

Tuesday
Legs (Strength)

WARM UP

A

5 min warm up (either run or cycle - gradually increasing intensity)

Prep

B

Mobility Flow 3

Work through each exercise for 20 secs (each leg/side if applicable). Take 45 secs rest after all exercises are done and repeat. 1. Cat-Cow 2. Lying Cross Overs 3. Rocking Downward Dog

Activation

C

Squats Single-leg glute bridges Alternating lunges 30 secs each (x3)

D

Hexbar Deadlift

10, 6, 6

E

Leg Press

10, 6, 6

F

Romanian Deadlift

3 x 6

G

Prone Machine Hamstring Curl

3 x 15

Thursday
Push 2 (Volume)

Activation

A

2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups

B1

Cat Cow

2 x 20

B2

Downward Dog

2 x 20

B3

Thread the Needle

2 x 20

C

DB Bench Press

2 x 20

D

Incline DB Bench Press

2 x 20

E

DB Shoulder Press

2 x 20

F

Half-Kneeling DB Shoulder Press

2 x 20

G1

DB Chest Fly

15, 9, 6

G2

Plate Front Raise

15, 9, 6

G3

Tricep Dips

15, 9, 6

Friday
Pull 2 (Volume)

Warm Up

A

Rowing machine intervals: 60 secs on : 30 secs off (x4)

B1

Cat Cow

2 x 20

B2

Downward Dog

2 x 20

B3

Bird-Dog

2 x 20

C

Lat Pulldown

2 x 20

D

DB Bent Over Row

2 x 20

E

Seated Cable Row

2 x 20

F

Landmine Row

2 x 20

G1

Bent Over Rear Delt Fly

15, 9, 6

G2

DB Lateral Raise

15, 9, 6

G3

Bicep Hammer Curls

15, 9, 6

Coach
coach-avatar Ayo Awosika

Fully qualified personal trainer with a BSc degree in Sports and Exercise Science and an MSc degree in Strength and Conditioning. I have several years of coaching experience, working within elite football and helping everyday athletes become fitter, stronger and healthier.

PUSH, PULL, LEGS - Get Strong, Get Jacked Series