PUSH vs PULL - Get Strong, Get Jacked Series

Train With Ayy

Coach
Ayo Awosika

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

4 gruelling sessions in their own respect with main focuses on muscular strength and muscle mass.

You will hit two major movement patterns twice a week in a PUSH, PULL split enabling you to build a well-rounded upper-body physique.

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

Volume sessions are for the pump, high reps, high demand on your tissues all with the aim of increasing that size.

Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
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
sample week banner image
phoneMockup
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

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 vs PULL - Get Strong, Get Jacked Series