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    Push Pull Legs

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    gabri9
    This document summarizes A.D.'s bonus push pull legs workout program, which combines calisthenics, weightlifting, and explosive training. The program is intended for advanced trainees and involves high volume and frequent weekly workouts. It includes exercises like weighted pushups, pullups, squats, and lunges done over two push days, two pull days, and two leg days per week. Rest periods of 1-5 minutes are recommended between sets.

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

    Push Pull Legs

    Uploaded by

    gabri9
    274 views4 pages
    This document summarizes A.D.'s bonus push pull legs workout program, which combines calisthenics, weightlifting, and explosive training. The program is intended for advanced trainees and involves high volume and frequent weekly workouts. It includes exercises like weighted pushups, pullups, squats, and lunges done over two push days, two pull days, and two leg days per week. Rest periods of 1-5 minutes are recommended between sets.

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    Push+Pull+Legs

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    This document summarizes A.D.'s bonus push pull legs workout program, which combines calisthenics, weightlifting, and explosive training. The program is intended for advanced trainees and involves high volume and frequent weekly workouts. It includes exercises like weighted pushups, pullups, squats, and lunges done over two push days, two pull days, and two leg days per week. Rest periods of 1-5 minutes are recommended between sets.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    274 views4 pages

    Push Pull Legs

    Uploaded by

    gabri9
    This document summarizes A.D.'s bonus push pull legs workout program, which combines calisthenics, weightlifting, and explosive training. The program is intended for advanced trainees and involves high volume and frequent weekly workouts. It includes exercises like weighted pushups, pullups, squats, and lunges done over two push days, two pull days, and two leg days per week. Rest periods of 1-5 minutes are recommended between sets.

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

    legs bonus
    Hey guys! Welcome to the BONUS program - The AD Push Pull Legs. This is my
    very own personal workout routine that I currently do. It combines weighted
    calisthenics, weightlifting, explosive training and of course, bodyweight and
    skill training. This is to show you an example of how you can structure your
    own workout for your own personal goals. You could follow this program or
    the other two that I’ve written for you. Keep in mind this is for the advance
    trainee! We are doing a lot of volume and training very often throughout the
    week. Hope you enjoy! #BeyondBodyweight
    -A.D
    Glossary
    / = Either Or (ex. Pushups/Pullups, Pushups OR Pullups)
    AMRAP = As Many Reps As Possible

    Push – (Monday/Thursday)
    DAYS EXERCISE SETS REPS REST TIME
    One Arm Handstand Practice & Planche - - 30 Minutes

    5 or 5 or
    Weighted Pushups/Incline Bench Press 3-5 Minutes
    4 6-8

    HSPU Variation 4 AMRAP 3-5 Minutes


    M/Th
    Weighted Dips 3 6-8 2-3 Minutes

    Explosive Pushups 3 AMRAP 2 Minutes

    Lateral Raises & Calves 3 10-15 1-2 Minutes

    Pull – (Tuesday/Friday)
    DAYS EXERCISE SETS REPS REST TIME
    One Arm Handstand Practice/Front Lever - - 30 Minutes

    5 or 5 or
    Weighted Pullups/Chinups 3-5 Minutes
    4 6-8

    Weighted Row 4 6-8 3-5 Minutes


    T/F
    Front Lever Row Progression 3 AMRAP 2 Minutes

    Weighted Muscleups/
    3 6-8 2-3 Minutes
    Explosive Pullup Variation

    Weighted Situps/Leg Raises & Calves 3 10-15 1-2 Minutes


    Legs – (Wednesday/Saturday)
    DAYS EXERCISE SETS REPS REST TIME
    5 or 5 or
    Explosive Squats 3-5 Minutes
    4 6-8
    Weighted Lunge Movement
    3 6-10 2-3 Minutes
    (30 Sec Weighted Wall Sit)
    Weighted Good Mornings/
    W/Sat 4 6-8 2-3 Minutes
    Hyperextension
    Explosive Training
    3 3 Exercises -
    (Box Jumps, Tuck Jumps, Flips)

    Sprint Intervals - - 10 Minutes

    CLICK HERE TO GET THE AD WORKOUT WEIGHT BELT

    disclaimer
    This is for informational purposes only.
    Consult a physician before performing this or any exercise program

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