PUSH, PULL, LEGS - Get Strong, Get Jacked Series
Train With Ayy
Strength & ConditioningWant 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!
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
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
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
Activation
A
2 rounds 10 banded pull aparts 10 banded shoulder press 10 shoulder taps 10 press ups
B1
Thread the Needle
2 x 20
B2
Cat Cow
2 x 20
B3
Downward Dog
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
Warm Up
A
Rowing machine intervals: 60 secs on : 30 secs off (x4)
B1
Bird-Dog
2 x 20
B2
Downward Dog
2 x 20
B3
Cat Cow
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
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.
