I created this training plan for beginner trainees looking to make the absolute most out of their training. I am calling this routine a push pull legs "system" because it is organized in a very precise and calculated way to maximize progress. Throughout this program, we will be borrowing from decades of sports science and years of personal experience to reach what I believe is the perfect blend of athletic work and hypertrophy exercises.
If your goal is to optimize progress with muscle growth, it is better to allocate more volume to hypertrophy-style training. In this program, we are seeking to optimize muscle growth and athletic ability, and will be prioritizing hypertrophy over strength.
However, because strength often complements hypertrophy and because most people who care about hypertrophy also want to be strong, we will not be ignoring strength altogether. To ensure that strength is not neglected entirely, this program uses a minimalistic approach toward strength and an optimization approach toward Athletic performance/development
A
Heroic Warm-up
B
Bench Press
4 x 3
C
DB Shoulder Press
4 x 10
D1
Counter Movement Medball Shotput
5 x 1
D2
Depth Plyo Push-Up
5 x 6
A
Heroic Warm-up
For Completion
B
Pull-Up
2 x 10
C
1-Arm DB Row
D1
Burpee pull-up
5 x 0:45
D2
Single Arm Farmer Walk
5 x 50
A
Heroic Warm-up
For Completion
B
Back Squat
5 x 5
C1
Split Squat
5, 10, 10 @ 50, 60, 60 %
C2
1-Leg Step-Up Jump
3 x 5
D
10 Yard Sprint
5 x 5
A
Heroic Warm-up
For Completion
B
5-10-5 Sprints
C1
Push-Up
10 x 5
C2
Pull-Up
10 x 3
D
Front Squat
5 x 2 @ 55 %
E
Burpee
5 x 1:00
F
Sled Push
3 x 25
Coming from an athletic background, being a three sport athlete James is the guy you want and need to take your performance to the next level. Wether you are training for a sport or wether you just want to be a healthier version of yourself James has the tools and skillset to help you achieve your goals!
UHP's MO has always been, step by step, brick by brick, one step at a time to your goals! no better time to start than right now, What are you waiting for?
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