Umby's Push-Pull-Plus System v2

Plan Details

The Umby's Push-Pull-Plus System v2 routine by umbergerba is a 7 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

This routine is v2 of my Push-Pull-Plus system where legs have been included into the push-pull days... Read More

This routine is v2 of my Push-Pull-Plus system where legs have been included into the push-pull days. A typical push-pull routine is a way of splitting your workouts to help isolate muscles groups in a better way. For the most part, pushing weight away from the body on one day while pulling weight towards the body on another. Push-pull systems help to reduce the stress placed on crossover muscles and allows each muscle group the essential time to recover. Recovery is essential to maintain an anabolic process needed for muscle growth. This routine is a definite more efficient over working different muscles on different days. Push-pull routines are designed for bulking, but as a PLUS this version also includes a modified 5x5 system with calisthenics only (30 minutes) on the off-days. This process will increase the bulking and maintaining the anabolic nature of the routine while allowing for recovery. Regarding the modified 5x5 process, the idea is to complete 5 sets of 5 reps; use heavy weights and when possible increase the weight slightly each week (+5 to 10 lbs.) ... always push yourself on the 5x5 exercises. This routine is very versatile, as the bulking or fat burning processes can be adjusted according to each person. Simply adjust some of the redundant lifts or calisthenics while leaving the 5x5 portions intact. Each workout should take approximately 60-90 minutes to complete (to keep the heart rate up). The trick is to keep wasted time to a minimum. you can track this in the Jefit app. To further explain the differences in v2, in a standard push-pull routine, legs are typically worked separate from the push-pull across three days (P/P/L) as they are in v1 of this routine. However, here we have included the legs into their respective push-pull days. This grants us two push-pull workouts per week (P/P), plus two semi-resting 30 minute calisthenics only days (C) and a full rest day (R). So, the routine looks like this across the week: P/P/C/P/P/C/R. In addition, each push-pull combo (P/P) is structured slightly different (A & B days) to help alter muscle groups and counter burnouts and boredom. Abs are worked on each push-pull day for the core (more can be added on the calisthenics only days). Variations will also be created. Plus, the routine will be adjusted periodically to further this process and to make improvements (hence the version number in the title). Also, within the routine itself, muscle groups are intermingled granting a bit more time before hitting that muscle area again. Be sure to conduct appropriate exercises on calisthenics days (C) based upon your own needs (even some cardio if you need to burn fat). There should be at least 30 minutes of cardio twice a week, no more, no less. Regarding nutrition, consume at least 1 gram of protein per pound of current body weight per day, with fewer carbs on off-days. Remember, when bulking you will pickup weight almost immediately, ignore the scale and monitor your body fat instead. Trust the system! Constructive comments are welcome and appreciated. THX!