How do I follow this program? This program is structured as a 10-day split as follows:
- Push 1
- Legs 1
- Pull 1
- Full body
- Rest
- Push 2
- Legs 2
- Pull 2
- Rest
- Cardio
After you complete all 10 days, repeat through as many times as desired. I recommend cycling through 4 times (40 days) to allow the program to yield the best results.
Why are there 2 push, legs and pull days? This is because each day has a different focus. This is especially important for Push and Leg workouts. Push 1 emphasizes chest pushing movements, while Push 2 focuses on shoulder pushing movements. Similarly with Legs, Leg 1 focuses on quad/pushing movements, while Leg 2 emphasizes hamstring/leg pulling movements.
This way, instead of having lengthy workouts trying to focus on all muscle groups, we break it up into separate sessions.