5 Day Push - Pull - Legs

Plan Details

The 5 Day Push - Pull - Legs routine by RafaelVazquez2 is a 6 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

The main goal of this routine us to maintain the body in a state of continuous shock, thus avoiding ... Read More

The main goal of this routine us to maintain the body in a state of continuous shock, thus avoiding to get comfortable. In order to do this we shall perform a 6 days/week split: PUSH-ABS/PULL/LEGS-ABS/PUSH/PULL-ABS/LEGS combining one high intensity workout ( More weight/less reps ) and a high volume day ( Less Weight, more reps ) Sets remain basically the same. Warm up will consist on a couple of high repetition sets of each exercise and cool down = Stretching should be done at the end of the workout ( This will help with soreness ) As for nutrition goes... It all depends on the goals: For lean bulking a 500 calorie surplus ( No more ) should be applied to our maintenance caloric intake. In case of cutting ( Fat loss ) a 500 caloric deficit should be applied. In both cases 1 to 2 grams of protein ( 2 grams preferably ) should be consumed on a daily basis to avoid muscle catabolism, taking advantage of the 36 hours protein synthesis anabolic window. Abs should be treated like any other muscle. As you could see the workouts combine compound lifts as well as isolation ones. However ( For people aged 40 and above ) some free weight exercises have been substituted by machines, thus no dead lifts nor squats are present in this program. Nevertheless these exercises can be thrown in any time.