Push-pull training plan – intensive muscle-building guaranteed!


The push and pull training plan is a classic among training plans, which many athletes consider to be one of the best training systems. Whether strength or muscle building, both goals can be achieved with the push-pull training plan. The training program enables you to train several days a week and to regenerate sufficiently. In the following, we will present the training system to you in detail and provide you with two push and pull training plans: one for beginners and one for advanced users.

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The Push-Pull training plan

The Push-Pull training plan is suitable for experienced beginners and advanced users. It guarantees good strength and muscle mass gains. Depending on your level of experience, you will train 2-4 times a week with this training plan. The entire workout, including the warm-up and warm-up, should not last longer than 80 minutes. Divides the training into push and pull units. Called a plateau killer by many, as the muscles are divided differently than in conventional training plans.

What does push-pull training mean?

What does push-pull training mean? What does the push-pull routine mean? The push and pull training is about separating the push and pull movements. These movements are performed in separate training sessions. The choice of exercises, the intensity, and the frequency of the training units are variables that make the differences between the Push-Pull training plans for beginners and advanced users. A push-pull training plan three splits are one of the most popular variants in this training system. But other splits can also be built into the push and pull training plan.

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One of the most significant advantages

One of the most significant advantages of push and pull training is putting a lot of strain on the muscle groups that belong together. e.g., a training session without having to forego a workout the next day. Another advantage of the push-pull training plan is that you can accommodate a considerable training volume within a training week without negatively affecting regeneration. Training/week: Generally, you can train 2-4 times a week with a push-pull training plan.

The number of training units

The number of training units depends heavily on your level of experience. While advanced athletes can do four workouts a week, beginners shouldn’t train more than three times a week using the push-pull training system. The push and pull training plan for advanced users is very intensive and should not be carried out by beginners! We distinguish between 4 different training units in our progressive push-pull training plan: two heavy and two light / moderate pull and pressure training units.

individual exercises

The terms A, B, C stand for individual exercises – A1, A2; B1, B2 etc. mean a superset. For example: In your first workout, you will do three reps of squats (A1), and immediately afterward, without a break, you will do three reps of bench presses (A2). Only then is there a break of 90-120 seconds. In the following, we will show you how you can build up your training sensibly. At the beginning of your training, you should warm up the muscle groups you want to use during strength training.

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The warm-up will look a little different on print days than on train days. Play a role in both types of exercise. The hips should also be well mobilized before each training session. Again, always warm up with light sets just before doing an activity. Most of the workout happens right after you warm up. As with warming up, there are general rules that you should follow when warming up.

After the training session

After the training session, the body parts that you have just trained should be statically stretched. Exercising too long could lead to undesirable effects, including a loss of muscle mass. Interesting to know: The hormonal balance plays an essential role in strength training. After 60 minutes, the muscle-degrading stress hormone (cortisol) increases very quickly. Therefore you should make sure that you do not lift heavy weights for more than 60 minutes at a time.

An excellent full-body training plan

An excellent full-body training plan for the first few months is, for example, Starting Strength by Mark Rippetoe, the Fitness-Experts full-body training plan, or the MASS from Code-Fitness. If you have exhausted the so-called beginner bonus, it is no longer that easy, and you have to increase the volume a little and vary with the intensity.

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