Push, Pull, Legs
Coach Corsini
Multi-sport, Bodybuilding, General Fitness, Functional FitnessPush, pull, legs is a classic program designed to help you add mass while also promoting recovery and tissue remodeling. The program is designed around the core principles of maximum tissue recruitment and high volume. When completing the program be sure to consume high quality, protein rich food to aid in recovery, and get plenty of sleep to ensure your body has the opportunity to rebuild after hard training sessions.
A
Pillar Prep Series 1
1 x 10
B
Dynamic Flexibility Series 1
1 x 10
C
Medicine Ball Overhead Rotational Slam
3 x 5
D1
Bench Press
3 x 8
D2
Shoulder Ys Ts
3 x 8
E1
DB Fly
3 x 8
E2
Anti-Rotation Press
3 x 8
F1
Incline DB Bench Press
4 x 8
F2
Tricep Pushdown
4 x 8
G
Push-Up
3 x 10
H
Sprint
6 x 10
A
Pillar Prep Series 1
1 x 10
B
Dynamic Flexibility Series 1
1 x 10
C1
Barbell Row
3 x 8
C2
Pull-Up
3 x 8
D1
Landmine 2-Handed Row
3 x 8
D2
Rear Delt Flyes
3 x 8
D3
DB Bicep Curls
3 x 8
E1
Lat Pulldown
3 x 8
E2
Barbell Shrug
3 x 10
E3
Hammer Curl
3 x 8
F
Light Jog
1 x 10:00
A
Pillar Prep Series 2
1 x 10
B
Glute Series 1
1 x 10
C1
Trap Bar Deadlift
3 x 8
C2
Barbell Upright Row
3 x 8
D1
Front Squat
3 x 8
D2
DB Push Press
3 x 8
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
Seated Military Press
3 x 8
F1
DB Lateral Lunge
3 x 8
F2
Calf Raise
3 x 10
F3
Core Active Straight Leg Raise
3 x 10
G
Shuttle Run
3 x 120
Dominic Corsini, MS, MEd, CSCS
Coach Corsini is a USA Hockey Certified Coach, holds advanced degrees/certifications in Biology, Leadership, Strength and Conditioning, and is Safe Sport trained. He has taught human anatomy/physiology and biological science for over 20 years and currently trains athletes from various sports and backgrounds as his personal clients.
Classic programs only work if you put the effort in. Go back to basics, ignore the fads, and train with what works!
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