Push, Pull, Let's Go!

ElevateOne Training

Coach
Brandon Serio

This is for those that want to build that chassis and maintain that motor. Wait...are we talking cars or bodies? Bodies baby! No reason to have a built ass car with a weak motor. I am a firm believer in maintaining that cardiovascular endurance while building that strength and muscle. If this sounds like what you want, then what are you waitng for?!?

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 5 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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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
Recommended
Barbell, Dumbbells, Kettlebells, Bands, YOU!
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Sample Week
Week 1 of 8-week program
Sunday
Push Day

A

Bench Press

4 x 6 @ 8

B

Seated DB Press

3 x 10 @ 7

C

Incline DB Fly

3 x 12 @ 6

D

Dip

3 x 10

E

DB Lateral Raise

3 x 12

Monday
GPP

Circuit

A

5 Rounds 60s of work at each station with 60s rest b/w rounds. Airbike Kettlebell Swing Rower Box Step Ups

Tuesday
Pull Day

A

Deadlift

4 x 6 @ 8

B

Pull-Up

3 x MAX

C

Bent Over Row

3 x 8 @ 7

D

Band Face Pull

4 x 12 @ 6

E

Barbell Bicep Curl

4 x 10

Wednesday
Legs!

A

Back Squat

4 x 6 @ 8

B

RDL

3 x 10 @ 7

C

Leg Press

3 x 10 @ 7

D

Leg Extension

4 x 10 @ 7

E

Calf Raise

3 x 20 @ 7

Thursday
OPTIONAL!!

A

Run

B

Ruck

C

Rowing

D

Airdyne

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FOR THOSE THAT WANT TO BE BETTER THAN THE REST!

This is the place for you...welcome!

Get Push, Pull, Let's Go!
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FAQs
What does PPL mean?
Push, Pull, Legs. This is a common bread and butter program sequence to develop strength and size.
How many days of cardio are programmed?
One main day is programmed with a second optional day. I'd recommend doing both to build that motor!
Can I sub movements?
100%! I have substitute movements listed for the majority of the program.
Push, Pull, Let's Go!