Скачать или смотреть ULTIMATE PUSH PULL LEGS: Fazlifts Free PPL

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Double Progression:    • Double Progression Basics  
Progression For Hypertrophy:    • Strength Progression For Hypertrophy - Fin...  
Downsets:    • Down Sets / And Why Geoffrey Verity Schofi...  
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Free Push Pull Legs Routine for Optimal Gains

*Push Days*

Incline Bench Press 5 to 8 reps
Overhead Press 5 to 8 reps
Close Grip Bench Press 5 to 8 reps
Pec dec 8 to 12 reps
DB Side Laterals 8 to 12 reps
Tricep Pushdowns 8 to 12 reps

DB/Machine Press 5 to 8 reps
DB/Machine Overhead Press 5 to 8 reps
Weighted Dips 5 to 8 reps
Cable Crossover 8 to 12 reps
Cable Laterals 8 to 12 reps
Cable Overhead Extension 8 to 12 reps

*Alternate tricep dominant lifter Push Days*

Bench Press 5 to 8 reps
Incline Press 5 to 8 reps
Overhead Press 5 to 8 reps
Pec dec 8 to 12 reps
DB Side Laterals 8 to 12 reps
Tricep Pushdowns 8 to 12 reps

DB/Machine Chest Press 5 to 8 reps
DB/Machine Incline Press 5 to 8 reps
DB/Machine Overhead Press 5 to 8 reps
Pec dec 8 to 12 reps
DB Side Laterals 8 to 12 reps
Tricep Pushdowns 8 to 12 reps

*Pull Days*

Bent Over Row 5 to 8 reps
Pulldowns 5 to 8 reps
SA Row or Kelso Shrugs 5 to 8 reps
DB Curls 8 to 12 reps
Cable Curls 8 to 12 reps
Cable Crunches 8 to 12 reps

Weighted Chins 5 to 8 reps
Machine or DB Row 5 to 8 reps
SA Pulldown or Kelso Shrugs 5 to 8 reps
Barbell Curl 8 to 12 reps
Preacher Curls 8 to 12 reps
Cable Crunches 8 to 12 reps

*Leg Days*

Squat 5 to 8 reps
Good Morning 5 to 8 reps
Leg Press 8 to 12 reps
Leg Curl 8 to 12 reps
Calves 8 to 12 reps

Leg Press 5 to 8 reps
RDL 5 to 8 reps
Leg Extension 8 to 12 reps
Leg Curl 8 to 12 reps
Calves 8 to 12 reps

*Volume measure per bodypart per session*
Split this however you like
Overall volume is more important

**Beginner **
2 to 4 sets per bodypart per session

*Intermediate*
4 to 8 sets per bodypart per session

*Advanced*
3 to 6 sets per bodypart per session

00:00 Introduction and Purpose of the Routine
01:00 Who Should Consider This Routine?
02:13 Why Push Pull Legs?
02:57 Push Day Breakdown
06:13 Pull Day Breakdown
08:12 Leg Day Breakdown
09:35 Reps and Volume Guidelines
17:03 Progression and Final Thoughts


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