Program Push / Pull

Program for hypertrophy

If the first month of our training program for muscle mass was devoted to work to increase muscle strength, then the second month( 5-8 weeks) will be dedicated to the cycle for hypertrophy - training to increase the volume and mass of muscles.

In turn, the basis of the training program for hypertrophy will be a classic bodybuilding split with a split into two different workouts, which will train the muscle group twice a week, thus speeding up its growth processes.

What is a split?

Split( from English split - split into parts) calls the method of dividing the training program into parts, each of which is performed on a single day. Most often there is a triple split( Mon: chest, Wed: back, Fri: legs) or double( top and bottom of the body).

The main advantage of this training is that the muscular group gets more time to recover( in a triple split it is worked out only once a week), and at a sufficient level of nutrition it gives a faster growth of muscles.

Why such training?

In a situation where you use serious working weights, it is difficult to conduct a full-time full body training in the allotted 45-60 minutes. It is in this case that a split with separation is required, and not the elaboration of the major large muscles in one session.

It is important to make a reservation: in most of the past materials FitSeven did not recommend a split-training with the separation of muscle groups on different days with only a reservation that this approach does not work for beginners. On professionals, split works.

Two-day split

In the material of the third week we mentioned that for the consciousness of a harmoniously developed and symmetrical body it is important to pay equal attention to the development of the back and front biomechanical chains of the musculature. Skews are fraught with disabilities.

In this week's training program, we will use this approach, dividing the training into a training press and push training. Each of them uses its own type of movements, thus optimizing the final result.

Training program: 5 week

The total number of working approaches should not exceed 20-22, the total training time is not more than one hour. Do not forget about the general warm-up before training and about one or two warm-up sets in each exercise before executing the workers.

Workout Press - Mon, Thu

  • Thrust rod( low block) to stomach - 3 x 8-10
  • Thrust of upper block to chest - 3 x 8-10
  • Deadlift on straight legs - 3 x 8-10
  • Leg bending lying in the simulator - 3 x 8-10
  • Biceps lifting in the simulator - 3 x 8-10

Workout Push( Push) - WT, Fri

  • Squats with a bar - 3 x 8-10
  • Leg pressin the simulator - 3 x 8-10
  • Bench press bar - 3 x 8-10
  • Dumbbell bench press lying on an incline bench - 3 x 8-10
  • Standing bar stand - 3x8-10
  • Thrust of vertical block on triceps - 2x10-12

Skoko once a week?

Ideal is the performance of four workouts per week( each workout is done twice).In the first half of the week, workouts are carried out with a high weight and low repetition rate, in the second - with less weight and greater repetitions.

This approach creates the stimulus and stress for muscle hypertrophy, and does not overload the central nervous system, giving it more time to recover. This is especially true for those who have never previously trained on similar sleep programs.

Press training

Remember that the muscles of the abdomen and body are involved in the work while performing other exercises, such as squats, bench presses, rod rods and so on. If you do not feel that the muscles of the press work in squats, then you squat incorrectly.

Among other things, work on the press is energy-consuming - its implementation can adversely affect the recovery and growth of other muscles. Based on these two factors, we do not recommend separately to train the press during the cycle for a set of muscle mass.


The second month of our training program for muscle mass is based on the technique of double split - separation of muscle groups by the principle of "pull / push" and working out each of these groups twice a week.