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    Intent - PPL

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    Jayden
    This document provides guidance on training principles and a sample push/pull/legs training plan. Key points include: logging workouts to track progression over time; maintaining proper form to target muscles and prevent injury; understanding that strength gains will stall and incorporating deloads; and training with high intensity every session to drive adaptation. Exercise selections, sets, reps, and rest periods are outlined for each muscle group to follow a low volume, high frequency approach.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Intent - PPL

    Uploaded by

    Jayden
    337 views11 pages
    This document provides guidance on training principles and a sample push/pull/legs training plan. Key points include: logging workouts to track progression over time; maintaining proper form to target muscles and prevent injury; understanding that strength gains will stall and incorporating deloads; and training with high intensity every session to drive adaptation. Exercise selections, sets, reps, and rest periods are outlined for each muscle group to follow a low volume, high frequency approach.

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    INTENT - PPL

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    This document provides guidance on training principles and a sample push/pull/legs training plan. Key points include: logging workouts to track progression over time; maintaining proper form to target muscles and prevent injury; understanding that strength gains will stall and incorporating deloads; and training with high intensity every session to drive adaptation. Exercise selections, sets, reps, and rest periods are outlined for each muscle group to follow a low volume, high frequency approach.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    337 views11 pages

    Intent - PPL

    Uploaded by

    Jayden
    This document provides guidance on training principles and a sample push/pull/legs training plan. Key points include: logging workouts to track progression over time; maintaining proper form to target muscles and prevent injury; understanding that strength gains will stall and incorporating deloads; and training with high intensity every session to drive adaptation. Exercise selections, sets, reps, and rest periods are outlined for each muscle group to follow a low volume, high frequency approach.

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    You are on page 1of 11

    PUSH / PULL / LEGS

    TRAINING PRINCIPLES
    PLEASE LOG BOOK EVERY SESSION – This is imperative to
    your progression within the gym. Ensure you note down
    all your reps and weights and each time you hit that
    exercise again, aim to beat that with either a little more
    weight (can be as small as adding a 0.125kg) or by
    another rep. This is one of the most important aspects
    of progressive overload.

    MAINTAIN FORM – Although the point is progressive


    overload, there is also no point in progressing if you
    cannot maintain form. This means if you need to get 10
    reps as you got 9 reps last time, it is better to go for
    the 10th rep and only get half, rather than getting the
    10th rep but using additional momentum and other
    muscles to make the movement ‘easier’. Keeping strict
    form will mean we are challenging the target muscle
    more and also preventing injury.

    STALLING – It is ok to stall! You can’t progress forever.


    So when this does happen, and you find some exercises
    stall much sooner than others, we will swap exercises
    for similar movements to ensure progression, and then
    eventually we will take a deload/rest week.

    REP RANGES – You will notice that there are different


    rep ranges within the plan. Please stick to these, they
    are important..

    REP RANGES EXPLAINED – All work sets are to absolute


    failure. If on the day you are feeling strong and feel like
    you can push for more reps, then please do continue to
    true failure. Then next session you can just adjust the
    weight. So don’t limit yourself and stop at 10. You select
    a weight to fail within that rep range. The second set is
    likely to be the same weight or a lighter weight. IE for
    barbell press, you may do 1st set on 80kgs and fail on 9
    reps. If you hit the upper end of the range then try
    80kg again and you will likely get 6-7 reps. If you only
    got 6-7 reps on the first set then go down to 70kg for
    set 2. When the rep range is higher, again these are to
    failure. Choose an appropriate weight to hit the rep
    range, and then on the second set, alter accordingly
    either remaining the same or reducing the weight a little.

    TRAINING INTENSITY – With a low volume, high frequency


    approach, you must train 100 percent every single
    session. There is no point in giving any set less than
    your all when wanting your body to adapt and change.
    WARM UPS
    It is important to warm up before each session. The point
    with the warm up is to prepare the muscles not fatigue
    them. So in each session spend 5 minutes using light
    weights on the first few exercises to just increase heart
    rate and blood flow. For the first exercise of the session
    do a longer warm up. Ie if smith squat is the first exercise,
    do something similar to the following:

    · Get in the gym, do a few reps on a light leg extension, a


    few on hack, and few hamstring curls

    · Get under the smith and do 6 reps empty bar (lets say
    work set is with 40kgs each of the smith) add 10kgs
    each side, do 4-5 reps

    · Increase to 15kgs each side, do 3-4 reps


    · Increase to 20kgs each side for 3 reps
    · Increase to 30kgs each side for 2 reps
    · Increase to 35kgs each side for 1 rep
    · WORK SET…and the session begins

    TERMINOLOGY
    Rest pause set– this is one set that has 3 short breaks,
    so if the rep range is stated as 8,5,3, the aim is to fail at 8
    reps, then take 20 seconds rest, fail at 5 reps, take 20
    seconds rest and then fail on 3 reps, keeping the weight
    the same for the whole set
    TEMPO/FORM/TENSION
    On ALL exercises I want you to maintain tension, form and
    full control on both the eccentric and concentric phase.
    Do not just move the weight for the sake of it. On the
    higher rep sets especially, really focus on reaching failure
    by contraction and squeezing the target muscle. Use a
    tempo pf 3010 on all exercises (3 second eccentric, 0
    pause, 1 second concentric, 0 pause).

    During the session, keep intensity high. We do want this


    to be challenging! In terms of rest between sets, give
    yourself a few minutes and enough time to fully recover
    and go at the next set with full power. You are looking to
    grow and gain strength so don’t rush, better to
    recuperate for a minute longer and get those reps then
    rush.

    REST PERIODS
    Unless stated, wait 2 mins between work sets. For the
    heavier compound lifts if you feel you need longer, then
    take an extra minute or so. Remember the aim is intensity
    and pace, but not at the detriment of strength and form.

    VOLUME AND RECOVERY

    The amount of working sets stated in this programme


    are to be used as a guideline. You may require more or
    less depending on your training accuracy and intensity.

    If you are not recovering between sessions and all


    variables such as sleep, nutrition, hydration etc, are being
    managed. Then this is a sign that you are training with
    high intensity and accuracy. You may need to lower sets
    if this is the case.

    If you don’t feel like you’re doing enough work per muscle
    group, then we first recommend working on accuracy
    and intensity before adding additional working sets.
    YOUR TRAINING PLAN!

    Everything must be executed with PERFECT CONTINUOUS


    REPS…use the correct muscle to move the weight,
    instigating the contraction with the muscle and not
    momentum or power. Ensure you hit a nice peak
    contraction on all exercises…ie leg extension…really
    connect with a hard 1 sec squeeze at the top before a
    slow eccentric.

    Adjust the weights accordingly to hit the rep range


    Abs and calves can be any kit you personally like, or have
    access too.

    THE PLAN IS TO BE RUN AS PER BELOW.

    PUSH 1
    PULL 1
    LEGS 1
    PUSH 2
    PULL 2
    LEGS 2
    REST
    PUSH 1

    Cable side raises


    1 x 6-12 / 1 x 12-17

    Clavicular cable fly or pec dec


    1 x 6-12 / 1 x 12-17

    Sternal Flat press (cable, DB or machine)


    3 x 6-12 / 1 x 12-17

    DB or cable front raise


    1 x 12-17

    X cable triceps extension


    1 x 6-12 / 1 x 12-17

    Over shoulder cable triceps extension


    1 x 6-12 / 1 x 12-17

    PULL 1

    Single arm lat row (cable, DB or machine)


    1 x 6-12 / 1 x 12-17

    Overhand upper back pulldown or pull ups


    1 x 6-12 / 1 x 12-17

    cable mid/upper back row (leaning back)


    1 x 6-12 / 1 x 12-17

    Rear delt cable or reverse pec dec


    1 x 6-12 / 1 x 12-17

    Preacher curl (cable, DB or machine)


    1 x 6-12 / 1 x 12-17

    Cable curls
    1 x 6-12 / 1 x 12-17

    Hammer curls (cable or DB) x 1 RP set

    LEGS 1

    Seated leg curl


    2 x 6-12 / 1 x 12-17

    Leg extension
    1 x 6-12 / 1 x 12-17

    Hack squat, lying leg press or squats


    2 x 6-12 / 1 x 12-17

    Standing calves or calves on leg press


    2 x 6-12 / 1 x 12-17

    PUSH 2
    Cable side raises
    1 x 6-12 / 1 x 12-17

    Sternal cable fly or pec dec


    1 x 6-12 / 1 x 12-17

    Clavicular Incline press (cable, DB or machine)


    2 x 6-12 / 1 x 12-17

    Dips
    1 x 6-12 / 1 x 12-17

    Overhead cable or DB triceps extension


    1 x 6-12 / 1 x 12-17

    PULL 2

    Cable pullovers (cuffed at elbow or long rope)


    1 x 6-12 / 1 x 12-17

    Neutral grip lat pulldown or chin ups


    1 x 6-12 / 1 x 12-17

    Chest supported mid/upper back row


    1 x 6-12 / 1 x 12-17

    Rear delt row


    1 x 6-12 / 1 x 12-17

    Incline DB curl
    1 x 6-12 / 1 x 12-17

    LEGS 2

    Adductor
    1 x 6-12 / 1 x 12-17

    Lying leg curl


    2 x 6-12 / 1 x 12-17

    GHR, 45 degree hip extension or deadlift


    1 x 6-12 / 1 x 12-17

    Leg press
    2 x 6-12 / 1 x 12-17

    Seated calves
    2 x 6-12 / 1 x 12-17

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