52 Week (2 Phase) Men's Program - 10 Day Push/Pull/Legs A/B Rotational Plan
Dean Turner Training
This is a 10 Day Push/Pull/Legs A/B Rotational Training Program designed for MEN seeking hypertrophy (muscle growth).
The schedule is Push A/Pull A/OFF/Lower A/OFF/Push B/Pull B/OFF/Lower B/OFF (Repeat)
The program includes exercises such as Lat Pull-Downs, Chest Supported Rows, Leg Extensions, and Seated Leg Curls
Set #s are fixed while rep ranges are variable based on RIR meaning the program is auto-regulatory in nature.
A set of instructions is included to help individualize the program, extend its lifespan, and ensure it is run optimally.
This program may be used by beginner, intermediate, or advanced trainees. Minor alterations may need to be made to optimize for each level but the program is all-encompassing. Alterations are discussed in the instructions of the program.
This program may be used whether bulking, cutting, or eating at maintenance. The idea that an individual should change his or her approach depending on the amount of calories they are consuming is a myth.
This program should ideally be purchased by those who have access to a fully equipped gym BUT there is an exercise swaps page incase.
You can expect to spend anywhere from 45-75 minutes in the gym PER SESSION depending on your rest times.
DIETARY RESOURCES ARE INCLUDED!!!
A
Sternal Pecs Machine Press
B
Clavicular Pecs Machine Press
C
Pec Fly Machine
D
Seated Machine OHP
E
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
F
Single Arm Tricep Push-Down
A
Wide Grip Lat Pull-Down
B
Chest Supported Rows (Pronated Grip)
C
Single Arm Lat Pull-Down
D
Rear Delt Fly Machine
E
Seated Dumbbell Curls
F
Single Arm Preacher Cable Curl
A
Cardio
A
Leg Extensions
B
Seated Leg Curls
C
Hack or Pendulum Squats
D
SLDLs
E
ADduction Machine
F
Calf Press
G
Ab Crunch Machine
A
Cardio
A
Clavicular Pecs Machine Press
B
Sternal Pecs Machine Press
C
Seated Low To High Cable Fly
D
Single Arm Cable Lateral Raises w/ Wrist Height Pulley
E
Seated Machine OHP
F
Dip Machine
A
Chest Supported Machine Rows w/ Neutral Grip
B
Wide Grip Lat Pull-Down
C
Chest Supported Rows (Pronated Grip)
D
Rear Delt Fly Machine
E
Seated Hammer Curls
F
BTB Cable Curls
Dean Turner
Dean specializes in helping others achieve the body of their dreams. He's been coaching clients in person and online for 6 years now. He has formal education in personal training, fitness nutrition, and sports nutrition.
