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    Push & Pull 'Til Death PDF

    Uploaded by

    Jackson Langone
    This document outlines a 6-week strength training program called "PUSH/PULL TILL DEATH". It includes 3 workouts per week focused on pushing and pulling movements. Each week increases in intensity by raising the % of 1RM lifted and decreasing reps. Accessory exercises are prescribed at varying rep ranges to avoid failure each week as the intensity increases for the main lifts.

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

    Push & Pull 'Til Death PDF

    Uploaded by

    Jackson Langone
    850 views8 pages
    This document outlines a 6-week strength training program called "PUSH/PULL TILL DEATH". It includes 3 workouts per week focused on pushing and pulling movements. Each week increases in intensity by raising the % of 1RM lifted and decreasing reps. Accessory exercises are prescribed at varying rep ranges to avoid failure each week as the intensity increases for the main lifts.

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    Push & Pull 'til death.pdf

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    This document outlines a 6-week strength training program called "PUSH/PULL TILL DEATH". It includes 3 workouts per week focused on pushing and pulling movements. Each week increases in intensity by raising the % of 1RM lifted and decreasing reps. Accessory exercises are prescribed at varying rep ranges to avoid failure each week as the intensity increases for the main lifts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    850 views8 pages

    Push & Pull 'Til Death PDF

    Uploaded by

    Jackson Langone
    This document outlines a 6-week strength training program called "PUSH/PULL TILL DEATH". It includes 3 workouts per week focused on pushing and pulling movements. Each week increases in intensity by raising the % of 1RM lifted and decreasing reps. Accessory exercises are prescribed at varying rep ranges to avoid failure each week as the intensity increases for the main lifts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    PUSH/PULL TILL DEATH – 6 week strength plan

    WEEK 1

    DAY 1 SETS REPS % of 1 RM


    Close grip bench p. 4 10 65
    Stiff leg deadlift 4 10 65
    Shoulder press 5 Max
    Bench dips 5 Max
    Skull crushers 5 Max

    DAY 2 Larsen press 6 3 75


    Pause deadlift 6 3 72.5
    Hip thrust 5 Max
    GHR 5 Max
    Barbell Roll out 4 Max

    DAY 3 Bench press 5 3 85


    Deficit deadlift 5 3 85
    Barbell row 5 Max
    Pull ups 5 Max
    Barbell curl 5 Max

    Página 1
    PUSH/PULL TILL DEATH – 6 week strength plan

    WEEK 2

    DAY 1 SETS REPS % of 1 RM


    Close grip bench p. 4 10 70
    Stiff leg deadlift 4 10 70
    Shoulder press 5 Max
    Bench dips 5 Max
    Skull crushers 5 Max

    DAY 2 Larsen press 6 3 77.5


    Pause deadlift 7 3 75
    Hip thrust 5 Max
    GHR 5 Max
    Barbell Roll out 4 Max

    DAY 3 Bench press 4 3 87.5


    Deficit deadlift 4 3 87.5
    Barbell row 5 Max
    Pull ups 5 Max
    Barbell curl 5 Max

    Página 2
    PUSH/PULL TILL DEATH – 6 week strength plan

    WEEK 3

    DAY 1 SETS REPS % of 1 RM


    Close grip bench p. 4 8 75
    Stiff leg deadlift 4 8 75
    Shoulder press 4 Max
    Bench dips 4 Max
    Skull crushers 4 Max

    DAY 2 Larsen press 8 2 80


    Pause deadlift 8 2 77.5
    Hip thrust 4 Max
    GHR 4 Max
    Barbell Roll out 4 Max

    DAY 3 Bench press 3 3 90


    Deficit deadlift 3 3 90
    Barbell row 4 Max
    Pull ups 4 Max
    Barbell curl 4 Max

    Página 3
    PUSH/PULL TILL DEATH – 6 week strength plan

    WEEK 4

    DAY 1 SETS REPS % of 1 RM


    Incline bench press 4 8 75
    Romanian deadlift 4 8 75
    Seated DB press 4 Max
    Dips 4 Max
    OH triceps ext. 4 Max

    DAY 2 Spoto press 6 3 77.5


    Banded deadlift 6 2 75
    Pull through 4 Max
    Hyperextension 4 Max
    Hanging leg raises 4 Max

    DAY 3 Bench press 3 2 92.5


    Deadlift 3 2 92.5
    Chest support row 4 Max
    Chin ups 4 Max
    Hammer curl 4 Max

    Página 4
    PUSH/PULL TILL DEATH – 6 week strength plan

    WEEK 5

    DAY 1 SETS REPS % of 1 RM


    Close grip bench p. 3 8 80
    Stiff leg deadlift 3 8 80
    Seated DB press 3 Max
    Dips 3 Max
    OH triceps ext 3 Max

    DAY 2 Spoto press 8 1 82.5


    Banded deadlift 8 1 80
    Pull trough 3 Max
    Hyperextension 3 Max
    Hanging leg raises 3 Max

    DAY 3 Bench press 3 1 95


    Deadlift 3 1 95
    Chest support row 3 Max
    Chin ups 3 Max
    Hammer curl 3 Max

    Página 5
    PUSH/PULL TILL DEATH – 6 week strength plan

    WEEK 6

    DAY 1 SETS REPS % of 1 RM


    Bench press 1 3 90
    1 2 95
    1 Max 100
    Deadlift 1 2 90
    1 1 95
    1 Max 100

    Página 6
    PULL/PUSH TIL DEATH
    Guidance

    Accesory exercises scheme:

    Even if you read max reps in accesory exercises, try to keep them in the following
    scheme:

    Week 1. Aim for 12 – 15 reps, dont go to actual failure keep 1-2 reps in reserve.
    Week 2. Aim for 10 – 12reps, dont go to actual failure keep 1-2 reps in reserve.
    Week 3. Aim for 8 – 10 reps, dont go to actual failure keep 1-2 reps in reserve.
    Week 4. Aim for 10– 12 reps, dont go to actual failure keep 1-2 reps in reserve.
    Week 5. Aim for 8– 10 reps, dont go to actual failure keep 1-2 reps in reserve.

    Recommend Rest between sets

    Core exercise between 3 – 8 min.


    Secondary exercises 2 – 3 min.
    Accesory exercises 1 – 1.5 min.

    * You can change some exercises if you dont have access to equipment.

    Ex. Banded deadlift – Rack pull.


    Hang leg raises – Isometric hollow rock.
    Pull through – Banded or Heavy American kettlebell swings.

    Follow & support


    http://www.instagram.com/brutalityoflifting
    http://www,etsy.com/shop/brutalityoflifting

    Thanks for purchasing this program ;)

    Brutality Of Lifting, 2019.

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