Frontline - Push / Pull - Part One

Program Description

Hypertrophy full gym program. 4 day a week, utilising a push / pull split. Training 10 to 12 hard working sets each week, with no more than 6 working sets in one workout per muscle group. For progressive overload, look doing double progression, so completing the top range of the reps for each set before you start thinking about add weight. PUSH DAYS - are split up between different pushing muscles, A will get more attention to some muscles example for this routine you will see A has 2 x shoulders and 2 x quads. Push B will have 2 x chest and 2 x triceps. The volume and sets will be higher for the muscle only being trained once in the work out. PULL DAYS - Each session will have 2 x posterior exercises, 1 upper back and 1 lat. One session will have 2 biceps, the other will have 1 bicep and 1 rear delt. Please do 3 x 8 reps on calf raises (straight leg) twice a week when ever you can fit in and please add some ab work too. This program is for 6 weeks, I will release part 2 which will switch up some exercises. At the end of the 6th week, you can run this again changing up some of the exercises, or you can jump onto Part Two.

Program Overview