Umby's Push-Pull-Plus System v1

Plan Details

The Umby's Push-Pull-Plus System v1 routine by umbergerba is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

Let's define this routine in detail ... A typical push-pull routine is a way of splitting your worko... Read More

Let's define this routine in detail ... A typical push-pull routine is a way of splitting your workouts to help isolate muscle groups in a better way. An alternate way of dividing the muscle groups. Essentially, pushing weight away from the body on one day, while pulling weight towards the body on another. Push-pull systems help to reduce stress and allow each muscle group the essential time to recover. Proper rest is essential to maintain an anabolic process needed for muscle growth. Push-pull routines are inherently designed for bulking, but as a bonus this version also includes some calisthenics with legs and abs on the in-between days. Avoid doing too much cardio as this may reduce bulking. Use heavy weights and when possible increase the weight slightly each week (+5 to 10 lbs.) ... always push yourself a bit more. This routine is very versatile, simply adjust some of the redundant lifts or core exercises while leaving the bulking intact. Each workout should take approximately 60-90 minutes to complete (keep the heart rate up). The trick is to keep wasted time to a minimum; track this within the JEFIT app. To further explain the schedule, in a typical push-pull routine, legs are worked separate from the push-pull across three days (P/P/L). However, In this routine the legs have been combined with a core day for calisthenics and abs. This grants us two push-pull combos per week (P/P), plus two core days (C). And we still managed to fit in a full rest day (R). So, the routine looks like this across the week: P/P/C/P/P/C/R. In actuality, the rest day could be used anywhere within the week. Regarding nutrition, consume at least 1 gram of protein per pound of current body weight across each day, with fewer carbs on off-days. Constructive comments are welcome and appreciated. THX!