Push, Pull, Legs Explained | MY FULL WORKOUT PROGRAM

[Music] what is up YouTube so today I want to talk you guys about how I've been training my training program from the typical bro split to the push-pull legs and it's been a bit of an experience for me it's been actually kind of hard because I've been so rooted and how I trained for so long so it's almost been fun to switch things up and see how to do it and change my program around so I'm gonna show you guys kind of difficulties with me why I think push-pull likes potentially better but it's not the end-all be-all and I'm gonna give you have my exact program too at the end everything I've been doing throughout the week training sets exercise everything like that so if you guys want to skip to that go ahead skip to that but for now I want to talk about kind of my process of switching over so obviously bro split is training each body part once a week or every five days pending at how much rest days you take just training chest arms shoulders back legs repeat go through that push-pull legs self-explanatory as well push is chest triceps shoulders pull back biceps legs obviously glutes quads hams calves don't forget to Train your damn cast because I've seen they can grow if you train them they will grow I promise just maybe not as quickly everybody else but that's not the point we'll make another calf training video because I've been loving training calves a lot lately but back to the push-pull like your team a big reason this has become so popular with before a lot of people saw it is something for beginners because it's a lot more simpler process to follow by farm I know even my parents when they were kind of actually need what they could do in the gym they only get in there a couple times a week whatever my dad I think he was saying he could I easily go three times a week so I was like easiest way to do it push-pull legs kind of take care of everything throughout the week being in in there and extra time and just kind of do some cardio stretching ABS do whatever you can that's awesome but it's become a lot more popular overall in the entire fitness community at lead levels even now because of the frequency in which it allows you to train so a lot of studies and findings have been showing that the most optimal way for muscle growth is to train the body part more than once a week the study they've been showing because of the protein synthesis and increases so that's the hard work for me to say with a dry mouth synthesis and I'm trying to avoid that but when you train a muscle obviously you're breaking it down you're increasing protein synthesis and then when it builds back up that's how it grows that's how you get a bigger muscle so when you hit that muscle it's a chest or whatever protein since this is increased for like 48 hours and a lot of studies have actually been shown the more elite training you are it actually is that window decreases so it could go down to like 24 hours or 36 hours or whatever depending on how well-trained you are and then from there you're kind of not really building anymore you but you you can recover if you're so broken down with you beat something up but you're really not growing other than within that period so obviously if that's only two days a week where you're growing and then you train it once and then you train that body for another five days or seven days even on the bro split obviously that doesn't seem with optimal as if you could train it on Monday and then again on Friday or Thursday however your split is organized and you kind of get a lot more benefits out of it this obviously means that because you have more frequent sweet you need a little bit less intensity or volume in each workout because if your overall goal is to hit a certain amount of sets in a week and before you're hitting these chest again let's say 1215 sets in a chest day now if you're doing that twice a week that's gonna be up doubling your volume to thirty obviously your body's not really gonna be able to recover from that it's kind of gonna lead to injury and just a lot of pain and you want that so what you got to do is split it up and be a lot more smart and this is where I personally struggled so I love getting in the gym and just like hauling ass just pushing everything to the limit training harder they can not be able to lift my arms a bit walk up the stairs at the end of a like day whatever it is I just like being able to kill myself and learning to not do that with heart so initially when I was doing it I was doing it's very similar chess where it gets to where they werenäôt adding shoulder of adding triceps and then I would do it again three days later and I was sore I was tired of my body so just like feel shitty so the K obviously you're not the Wolverine can't recover like a crazy animal so I had to adjust in way push myself a little bit harder do less volume in each workout and it's been an adjustment but I've actually started to like it because mentally it kind of allows me to realize again on the chest thing instead of hitting 12 sets in a workout if I only have let's say six maybe eight to total exercises of chest on that day I know in those two exercise I have to give my 100% full effort just chill those or else I'm not getting any benefits from the workout there's no like make up for it halfway through or whatever so it pushes me in those workouts and that's still not too much to be broken down four days later and I can hit it again then another obvious benefit because you're not doing also sets in one single workout the end of a workout typically if you're training one body part for an hour an hour and a half's like some crazy people by the end of that work you really don't have a lot of intensity left to get you know how many energy the muscles depleted it's broken down and it's just kind of tapped out of all the work you can do but you're still pushing it to get all that volume in one day so your last few sets are kind of a waste so if every single chest say you come in and you bench you incline back-to-back maybe so that's like six maybe eight sets of just pressing and then you move off the flies at the end of your chest day a lot of those flies are kind of negligible you're not getting the amount of work you could be in out of them not putting the same amount of tensed you could as if you split it up so now if you have two chest days in a week and the way I like to kind of split it up is having like a pressed day like bench press and stuff like that and later on the week you do a little bit more flies you're getting best of both worlds you're able to push yourself in the bench press at the beginning as well push yourself in the flies and you're getting a lot more intensity out of the same amount of sets same amount of volume so another huge benefit of push-pull legs as any routine obviously you can organize it however you want a lot of people like to just do push-pull legs rest push-pull legs repeat they do the same workout they have three worketh and that's all they do and personally I wanted to have six workouts make it a little bit more complex and take rest days off when I felt they needs a bit so I don't really have like every single week I'm switching through or whatever it's more like I do push-pull legs and then if I feel fired up I'm ready to go I'm not sort of the next day I'll just get bread back into it and it been between push poll I need a rest before legs I'll rest before legs its squat David something that day so it's really important to kind of know your body and put the rest in where you want it's not like concrete not only that a lot of people think you need to do push-pull then legs you can do legs push and pull or whatever way you want to organize it whatever way feels best for you works because obviously a benefit of push-pull legs is you're not really training the same body part back-to-back days whereas if I'm doing chest one day shoulders the next day triceps the next day I'm kind of hitting my triceps three days in a row something at some point when you're training each body part once a week is going to be getting hit back-to-back it's kind of impossible I tried for years to organize my split so that either on back day if I was doing rack pulls it wasn't close to leg dig my hamstrings were lower back would be sore chest day wasn't before shoulders shoulders the one before chest whatever and it was impossible to organize push pull legs gonna takes all that thought out of it and allows you to hit it all in one day and move on to a pull whatever legs the next day and personally I really like that so back to organizing how you want to organize your split like I said I have six total workouts so I do push-pull legs pull push work at one pull work at one like work at one and then arrest if I need it or whatever and then I do repeat obviously push work out to pull work out to leg work out to and I had to organize this on a computer and its first time I have had to do this for myself have been trading so long they just like to Train how I train and the writing it all down organizing it and then I went to the gym and tried a few times and like I said I had just put down too much volume for each body part and I was just getting hurt mother recovering like I needed to so I switched it up and I'm gonna try and read through my program and put it up on the screen we're gonna see how my editing skills go because I am NOT an IT guy my dad is a computer science genius but did not get that trait so on the first start I went was a typical organization of a push/pull lifer push day one first exercise is a barbell press incline or fly personally I like include a lot more I do like to put the flat in sometimes you should switch it up and on this chest day I have a heavy press movement and I want to focus on keeping a little bit of my strength right now because I've been take I took some time off the gym I haven't really been eating a lot I've been giving my body and digestion my audible me and everything a little bit of a break so I want to kind of have some strength so everything I have a heavy heavy press and I'll have a heavy squat in the week and focusing on the where I want it but I'll get to that leg day after that I have alternated dumbbell shoulder press so this is something I started to do a lot lately where you do one arm at a time and it gets a little bit of core in the way but it just allows you to really focus on each arm and perfect every rep and I personally find even because they're doing one at a time you can kind of push out even a couple more reps and just get a little more intensity because you're just focusing on one arm at a time instead of two after that I got a superset chest flies with tricep extensions so you'll see I have three sets of the Flies and then four sets of the extensions and that's go be starting off with chest earlier in the workout so I'm going to add in a little more triceps in that superset we got lateral raises my all-time favorite exercise for shoulders a lot of races just always do them and then dips at the end dips another thing where I never knew where to put it into my workouts because I was like well dips hit to my chest and my triceps a bit of my friend tell like with what they should I do it on if I'm going to get my chest or chest or whatever so now finishing off at the end go till failure just kind of hammer out a lot of volume here at the end for pull day one I mean I reason I mean I reason I so for pull day one another reason I really like this routine is pulled a from me is my weak body part day so back and biceps are my two weakest body parts so on this day I know I need to get in there and I need to f [ __ ] up and fire through that workout whether it needs some extra caffeine I definitely eat a little my more extra calories some treats before the workout to get me fired up maybe some sushi after just a good day and I just know this workouts got to be good and I bring all my intensities of my pull days but I start with pull downs if you've ever watched me train back I always start with that it's just a great way to kind of get the blood flow and get a good stretch in your spine that's everything just get a feel for everything start really legit focus on contracting the muscle and then I move over to bent over rows a little warm up and then move on some heavy sets this will be the heaviest exercise for the workout bent over rows there's no beat in that I said I think for back day that is my favorite like back thickness builder really want to focus on having good form not having the good jerky movement anywhere and there you want to be able to have a at the top be able to slightly pause it and go down otherwise doing a little too much with so many people like jerk to row and you're really just not getting the benefit out of it just a lower back hamstring glute workout at that point then first bicep exercises slight incline seated dumbbell curls this is the best exercise for me personally I found that I need to do a lot lighter wave focus on contraction training biceps otherwise I just I can't get it my worth mind muscle connection body part of my body so I keep it really light keep going incline constant tension on it and this exercise give me a really good pump I move on to pull-ups which is typically pretty hard after hammering out like when you get a pump in the bicep curls so that personally if I kind of go on my fingertips and keep my loose hand my hand loose or I'm using straps it allowed me to take my biceps a lot over the movement and probably only do like six or so reps so the failure really isn't that much volume then you finish off with EZ bar curls and you'll see in here I have at the end two sets of 40 seconds well this is a new kind of like technique I've also been adding into my training where you literally put your phone down your trigger timer on and you start your set and you want to keep constant tension on the muscle no quick just like moving good reps clean reps for 40 whole seconds and that's a long time you really don't think it I started doing it night literally no matter the weight I put it out when I started doing this I couldn't get past 35 seconds it was super light of course I could but like I knew I did my muscular endurance was not there and so doing this I found really helped kind of build my muscle connection hammer add a bit more volume and get a good pump and just like focus on the contraction a lot more and just like I've been loving these that's a lot personally and we're gonna see if I see any benefit of it in the future so moving on to legs day one this is my leg day right don't have squats in it because I want to have rdls or deadlift in this workout and in my next back day you'll see I'm doing rock pools and I didn't want it back go back to back back pulls and deadlifts so switch it into this direction first exercise those lunges I've I do a whole warm-up which I got to show you my leg day videos they're all different but I just do a long like 15 20 minute warm-up bunch of exercises just high-volume to kind of just get the blood flow in the body but when I start with lunges I love starting just bodyweight like 1015 steps each leg back and forth on the turf if you have it or down whatever alleyway you can find I find it's a great way to just like move the hips just you're moving you're getting the blood flowing it really warms up my knees which have been hurting a little bit lately in this cold weather just a great way to start if you'd like there and then I move on to some heavy weights but heavy but whatever you can get up to where you're still doing a lot of volume so 15 steps each leg I like putting the way on my back personally instead of holding dumbbells but whatever you want to do works then moving on to the rdls or a deadlift so this isn't gonna be like a crazy thing for me because right now I still have a little bit of a hamstring pain so for me this isn't like the typical deadlift for I'm gonna burn myself out but it's kind of like getting the movement in I found when I took deadlifts out and RDL because I hurt my lower back a little bit tore my hamstring and all that I saw a lot of deficit in my glutes of my hamstrings on stage this year and my squad ended up coming down and strength wise because of it so I want to slowly incorporate that back in build that strength back up then we're not dead hips trust or kickbacks not always the finest exercise for a dude to do but very beneficial your glutes are the powerhouse of your legs and a lot of guys can collect them so a little isolation here mid-leg day then we're gonna move on to seated calf raises and you're gonna know I'm not dreaming at the very end of my work here here that's because I actually want to focus on growing my tabs a lot so I don't want to wait til the end of every single workout and Hammer I'm out doing a little bit before and do 6 sets because I love the seated calf raise and next like they were gonna do standing calf raises but see calf raises for me I just get a really good feel of it you really deep stretch at the bottom take contraction at the top and I love these and so I'm gonna do six sets of that 1012 reps per high volume in the last four sets I'm actually in a superset what's the next exercise so that's gonna be the line hamstring curl or whatever Hampton College like the lying hamstring curl the best you can serve two sets eight to ten reps and then again I'm gonna do that two sets of 40 second sets and this one is really hard and why I like doing the lying ones I put my fall on the floor with the timer and I get my head locked in and you're looking down your phone and that's something I like look away for like a while and like not look at my phone and I think I'm at like 40 seconds I look down you're at like 25 30 on an antenna go so that's I really like these sets like I said they kind of force you to bring a little bit more intensity and kind of hammer out those last few reps really focus on like slowing the rap down because you'll find if you're going really quick you're in not lasting forty seconds so every rep it's got to be pretty slow and controlled and trying to waste time pretty much go for push day too now we're on to the second round of the workouts so obviously push-pull legs around one now we're on to round two whether you take a rest in between or like I said a rest before back day for me because back to the weak point wherever you want to put it you put it I put it where I feel that's why name one right rest down anywhere my routine so push date tube we're gonna start with a close grip bench press so this one I try and focus a little bit more on hamstrings of course chest is gonna activate a little bit but again that's another benefit of training triceps chest on the same day doesn't matter if one if they're both working actually a good thing so start with close grip bench press three working sets and then we're gonna move on to standing barbell press this is a movement I've been liking to do a lot lately ace always just to exceeded and just shine a hammer it out and I can go heavier when I'm seated but I really think I'm activating a little bit more chest and I like the the core engagement standing brings just the overall like four make things a little more athletic too so I've been doing I'll press and we move on to PEC deck flies love the PEC deck this thing is just like if you want to just pure PEC contraction I don't think this can be beat just locked in the machine here again we're doing that two sets of 40 seconds and this is be the first PEC really like dominant exercise in the workout or like isolation I said but it gets you a really good pump doing that two sets of 40 seconds so good to put that in right in the middle next we're gonna move on to the overhead tricep movement it doesn't really matter what whatever your favorite one is but I think every tricep routine throughout the week gotta have something behind the head like this where you're getting a really deep stretch coming through good contraction at the top overhead tricep movements are just something you don't want I could neglect to give that really deep stretch grow those juicy triceps then we're gonna move on to lateral raises like I said favor shoulder workout far we're doing it twice in the week and any former push-ups so first four sets you're gonna do the lateral raises 10 to 12 reps and then you're gonna move on to push-ups till failure personally I like doing them on like a bench where I can like hold something like this and what as I'm holding it I like push in it felt like a Close Grip and it allows me to really contract my pecs like really hard because you're holding onto a bench let's say I'm pushing in together it gets a really good contraction and you should kind of hammer out the volume in your chest at the end of your last push data for pull day - we got pull-ups at the beginning three sets kind of get the blood move in and you're gonna do this while I'm warming up with my rack pulls for the next exercise so pull-ups are something I've been incorporating a little bit more now because I find they're like a skill exercise and no matter how many pull downs you do it did not translate over to pull-ups pull-ups just like the og back workout it's a really good way to kind of build my muscle connection as well and I neglected them for a long time because I just like pulldown so I've been trying to put them in a little bit more now just get better at them and like I said because in my gym where I have like power racks or whatever sold you pull-ups and then I'll go down and just below I'm gonna warm up on my rack pulls get my lower back warmed up and we're only have two working sets of the rack pulls like I said I don't want to text my lower back too much and start engaging too much like glute hamstring on these so I'm gonna really focus on just pulling in through the lower back to working sets eight to ten reps see how heavy we can get but again I haven't been doing any pulling movements like the acts of a few injuries so ease back into that move on to hammer curls here three sets twenty ten to twelve reps again switching up all the different kind of exercises throughout the week I want to get some kind of either reverse grip or hammer curls so I could alternate those in this set here but you want to kind of get some it's gonna hit your brachialis a little bit more that's fine that's what I believe the secret for Phil Heath join arms these have the crazy biceps too but they look so freaky because his brachial it just fills out his arm when I got a short little bicep so I gotta do whatever they can next we've got a reverse grip row or pull down so this has been a lately a favorite exercise of mine something you don't want to go too heavy with your risk and honestly kind of hurt but and you want to focus on just like pulling in the right direction not with your biceps but either a pull down row reverse grip I don't really focus on pulling down with your elbows in front of your body rather than like pulling coming to your face with your biceps and we gather the movement right I think you can be really beneficial to building your back after that we got cable curls either one aim one arm to arm cables are just a great thing to have it on arm day for that constant tension they're great way to hammer at some reps and get a really good pump then we're gonna finish with dumbbell curls this is just one set I had to do this all the time in college because we had this giant rack of black dumbbells no never really many people in the gym so hopefully that's not too busy when I do this but started a way where you can do like maybe six reps each arm whatever like 40s maybe for me not too heavy and then go close to failure you're not quite and it just keep going down and I'm probably gonna do however much I feel like really maybe four sets just kind of a big drop set a team in the workout but only once and then you're done moving on to the final workout like date number two this is gonna be my squat day so like I said I do want to keep a little bit of strength in so I have three more up sets or however many I need I just put that in the randomly sometimes I don't know why I put up more MUPs then three sets eight ten reps and then we're gonna have one set where it go a little bit heavier so I really liked actually push myself through a few sets like maybe however many reps I go through and then finally for my last set I put on a little bit more and I go really heavy and it just allows me to like not really feel sketched out about injury or whatever it might not be able to lift as much as possible but it makes me feel warm safe and cuddly my little blanket next we're going to do a leg press superset of his calves again doing calves at the beginning of the workout because I'm trying to get huge calves so it can be this is a not a fun like press oh that's for damn sure you're doing two sets forty second sets like I've explained earlier and you really really want to keep just constant tension on the muscle and just go with heavy as you can and just try and hammer them out and just get blood pumped into them I know when you're keeping your legs up like that and you just constant on the leg press sometimes you get a huge pump but the pellet ating feels amazing and super set I love doing calf raises on the leg press so maybe I need to drop a couple plates off or whatever and then hammer mount in between sets and just however heavy you can go until failure aim for over ten at least and then just like hammer arm out anchor move onto the hip adductors this is the squeeze in one the good girl exercise and this is something I've been putting into every single leg day for a while and they just I felt like my squat was kind of like my knees were caving and I had my groin felt super weak and I had really strong quads and powerful like legs but I felt weak my knees were kind of starting to hurt I started to implement this a lot it actually helped my squat a lot my like stability felt a lot better and just my knees hurt less everything she kind of flowed better so you want to make sure you're not kind of neglecting the adductors abductors parts of your leg next we're moving on to standing calf raises like I said we've done seated we doesn't like press now we're doing standing training huge calves not lying about that to four sets ten to twelve reps and then bounce reps to failure everyone else you know that it was that is you focus on your deep stretch contraction on the first few knowing start to get too tired stay at the top of the rep and just balance as much as you can get some blood flowing in there and just finish off the calves finally we're gonna move on to Chloe tensions and we're gonna do two sets the beginning 10 to 12 reps whatever and then you're gonna do two sets of a triple job set so start whatever your wait what's the beginning go immediately drop way down once drop do it again rest and repeat and I've always found hammering out a couple of drops that's a quat extension at the end which is just like a perfect way to just flood blood into the leg kind of finish him off obviously I don't think anyone's ever heard anybody say that they attribute having big like squat extensions but it definitely helps little isolation fine-tuning movements at the end get your squat the beginning collages earlier in the week so you're getting everything you need I guess that's it that's my current training program and like I said I might have to change stuff it might be a little too intense not enough depending how you feel everything's gonna be different the level of which you're at how quick your body can recover etc etc depends how much volume and intensity you can handle throughout the week so this is perfectly something I've been trying I've almost had been training for a long time and my life is pretty much rest recovery eating train so it allows me to push pretty hard throughout the week but you can see I have a great variation of all different exercises throughout the week trying to hit every body part at different angles different exercises different rep ranges and all that good stuff so it really is push-pull legs is a really like interesting kind of routine that allows you to just like structure things in a very intelligent way I find a very specific way whereas the first but it's just felt like hammering yourself hurt yourself throughout the week see how hard you can train and then move on and I don't want to like down talk bro split cuz I found a lot of people have now that push-pull legs and training frequency increasing has become more popular obviously growth flow works it worked worked for me it works for a lot of people and I think the most important thing in finding the right training program for you it make you sure it's just that for you so for the longest time I did push the bro split and I absolutely loved it I loved getting in the gym training hard leaving tired hurt and it made me feel super accomplished and that made me excited to go to the gym it made me excited to push myself and I saw a great results because of that yeah it could have been doing something more optimal probably but if it was more optimal like let's say the most optimal way to Train with full body every single day I would hate that and I just wouldn't wanting in the gym I wouldn't feel motivated I wouldn't be pushing myself when I was in there and I would actually see less results so the most important factor is finding what works best for you what you want to do cut at the end of the days most of us are in great damn shape and we're not here just so like the healthy live way and just like suffering in the gym or because we want to be we enjoy it we love what we're doing and we want to also see the results so make sure you're not doing a program just because I'm doing it someone you look up to doing this someone said it's the best make sure it's what's best for you personally you're gonna enjoy it and yeah so hopefully you guys like this video I kind of hammered through that really quick and hopefully I made sense and what I was saying but if you guys won't have any questions comment below I'll try and go through them as the best that I can and also want to do a series kind of where I train push-pull legs push-pull legs each workout I have and I explain each exercise each workout and I'm maybe gonna try and put that into a little series or whatever on YouTube so hopefully that can come out after this video you guys can see everything I've been doing and I can give you my tips and tricks on it and maybe I'll be switching up my routine throughout and you guys can kind of learn from my mistakes because I've already made a lot in this like I said I've hammered out a few workouts and was pushing too hard and three days later when it to train chest the enemy was way too sore so you guys can learn from my mistakes and beat that learning curve and my goal is accomplished but yet hopefully you guys like this video if you did remember like the video and please subscribe see you next time you

Channel: Chris Bumstead

Views: 1,147,207

Rating: 4.9717627 out of 5

Keywords: Push pull legs, push, pull, legs, program, training, advice, schedule, Q&A, macros, iifym, reverse diet, full day of eating, meal prep, food, protein, alphalete, posing, ASMR, shredded, contest diet, low carb diet, keto, lean, body fat, body fat percentage, gains, bodybuilding, classic phsyique, cheat meal, abs, von moger, guzman, gym, gymshark, olympia, chest day, back day, leg day, squats, bench press, diet, thick back, rows, peak week, carb load, carb up, vegas, fortnite, gaming, video games

Id: p-8WBLBrG4k

Length: 28min 3sec (1683 seconds)

Published: Thu Nov 21 2019

Reddit Comments

[u/[deleted]]

Itsth fine

[u/itstheonlywayisay]

It's no 8 hour arm workout super setted with foreskin pulldowns, but its okay.

[u/jarson123]

Seems kinda low volume to me but everyone works differently.

[u/pink_tshirt]

Thumbnail Maker

I think he should invest in his software

[u/[deleted]]

Is it scientifically optimal? Not really, but does that matter? Again, not really. Great genetics and great work ethic. He's built his mass already.

[u/FigNewton2232]

Eh