My Training Protocol
- jacobspannagel
- Jan 18, 2022
- 2 min read
Updated: May 27, 2022
Its all in the title. This is my training split as well as any additional activity that may have impacted my results:
General Structure:
I always rotated between three days: pull, legs, then push.
I never assigned them to days of the week to avoid imbalances in training if something came up.
I put leg days before push days because that forced me to do my least favorite day (legs) in order to make it to my favorite day (push).
When I felt sore everywhere, or simply drained, I took a rest day.
Additionally, after each workout I would sit in the hot tub or sauna for 15 minutes, followed by 10-20 minutes of swimming (typically breast stroke).
*side note - I also started playing in a men's indoor soccer league on Sundays which I considered to be some cardiovascular cross-training*
Source of Information
The major source of knowledge on exercise and weight training was Jeff Cavalier at Athlean-X. Check his channel out below if you want to learn directly from the source.
Push/Pull/Legs - ATHLEAN-X™
Workouts
The PERFECT Push Workout (PUSH | PULL | LEGS)
Push 1:
Barbell Bench Press - 4 x 4-6 (Leave 1-2 reps in the tank)
Hi to low crossovers - 3 x 10-12
DB shoulder press - 4 x 8-10
1 ½ side lateral raises - 3 X 12-15
Lying triceps extensions - 3 x 10-12 superset with DB waiter’s curls - 3 x 10-12
Rotator cuff external rotation - 3 x 15-20
Push 2:
Barbell OHP - 4- x 4-6 (leave 1-2 Reps in the tank)
Underhand DB bench press - 3 x 8-10
DB abduction rows - 3 x 8-10 each arm
DB floor flys - 3 X 10-12
Close grip bench press - 3 x 6-8 superset with DB curl of choice - 3 x 10-12
Pushup plus - 3 till failure
The PERFECT Pull Workout (PUSH | PULL | LEGS)
Pull 1:
Barbell deadlift - 1 x 5 (using 80% of 1RM) Perform 4 warmup / ramp up sets
Chest supported rows - 3 x 8 - 10
DB Lat Pullovers - 2-3 x 10 - 12
DB High Pulls - 3 x 10 - 12
Biceps chin curls - 3 sets till failure superset with Overhead triceps extensions - 3x 10-12
Angels and Devils - 3 x 15-20
Pull 2:
Snatch Deadlift - 3 x 5 (using weight i can do for 8 reps)
Weighted pull ups - 3 x 6-8 (switch with #1 if grip is compromised here)
Alt/ DB gorilla rows - 3 x 10-12 each arm
Straight arm pushdowns - 2-3 x 12-15
Barbell / EZ Curls - 3 x 6-8 Superset with Triceps pushdowns. - 3 x 10-12
Face Pulls - 3 x 15-20
The PERFECT Legs Workout (PUSH | PULL | LEGS)
Legs:
Barbell Squats - 4 x 4-6 ( leave 1-2 reps in the tank, increase weight as able)
Barbell hip thrusts - 3 x 8-10
Barbell or DB alternating reverse lunges - 2-3 x 10-12 Each Leg
DB Single leg RDL’s - 2-3 x 10-12 each leg (Rotate between these each leg day) Slick floor bridge curls - 2-3 till failure
Standing DB calf raises - 3 x 15-20 (Rotate between these each leg day) Seated DB calf raises - 3 x 15-20 *one leg at a time if time allows*
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