6 Day Push, Pull, Legs Powerbuilding Split & Meal Plan

6 Day Push, Pull, Legs Powerbuilding Split
Hungry for some serious gym time and crazy gains? Nick Ludlow helps you to go heavy, go hard and improve your results with this intense, high volume rest-pause workout.

Workout Summary

Build Muscle
Barbell, Bodyweight, Dumbbells, Machines
Male & Female

Workout Description

Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight.

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM).

After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.

Muscle & Strengths Online Supplement Store

After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise.

The accessory work will begin with compound exercises using moderate loads and will conclude will isolation, pump-inducing exercises using relatively low loads. It’s important that you keep track of your timing in between sets – not only to optimize muscle growth but also to prevent you from being in the gym forever. I program my accessory work with high volumes and rest-pause because I believe it’s an effective way to trigger muscle growth in a short period of time while allowing me to leave the gym with a nice pump.

The exercise selection I lay out in the routine below is by no means set in stone, but I encourage you to be wise if and how you decide to make substitutions. For example, substituting conventional deadlift for sumo deadlift is completely reasonable but substituting chin-ups for another curl exercise is not advisable.  Once you pick your exercises stick with them until you stop progressing; there’s no reason to “confuse” your muscles if you’re adding reps and/or weight to the bar every time you perform an exercise.

If you’re used to low volume routines this routine will initially make you quite sore – you can either power through the soreness or gradually increase the volume over time. For example, instead of a 50 rep goal over 5 sets with shrugs you could aim for a 30 rep goal over 3 sets the 1st week, 40 reps over 4 sets the 2nd, and 50 reps over 5 sets the 3rd week.

Dumbbell Press

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, increase strength, and gain confidence moving heavy loads.

Lifting & Rest Day Scheduling

  • Early-intermediate lifters should perform the routine in an every-other-day manner – Push A/Rest/Pull A/Rest/Legs A/Rest/Push B/Rest/Pull B/ Rest/Legs B/Rest/Repeat
  • Intermediate lifters should perform the routine in a 3-on/1-off manner – Push A/Pull A/Legs A/Rest/Push B/ Pull B/Legs B/Rest/Repeat
  • Advanced lifters should perform the routine in a 6-on/1-off manner – Push A/Pull A/Legs A/Push B/ Pull B/Legs B/Rest/Repeat
Push A
Chest, Shoulders & Triceps
Exercise Sets Rep Goal Total Rest
Flat Barbell Bench Press 5 15 90-120 sec
Flat Barbell Bench Press (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Seated Behind the Neck Press 3 25 60 sec
(Weighted) Tricep Dips 3 30 60 sec
Standing Cable Crossovers 5 50 30 sec
Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) 5 50 30 sec
Seated Dumbbell Lateral Raises 5 50 15 sec
Pull A
Back, Traps & Biceps
Exercise Sets Rep Goal Total Rest
Barbell Conventional Deadlift 5 15 90-120 sec
Barbell Conventional Deadlift (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
(Weighted) Chin-ups 3 25 60 sec
Chest Supported Rows 3 30 60 sec
Shrugs (Dumbbell, Barbell, or Trap Bar) 5 50 30 sec
Standing Barbell Curls 5 50 30 sec
Standing Cable Reverse Fly 5 50 15 sec
Legs A
Quads, Hamstrings & Calves
Exercise Sets Rep Goal Total Rest
Barbell Back Squat 5 15 90-120 sec
Barbell Back Squat (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Barbell Good Mornings 3 25 60 sec
Leg Press 3 30 60 sec
Reverse Hyperextension 5 50 30 sec
Leg Curl (Seated or Lying) 5 50 30 sec
Calf Raise (Seated or Standing) 5 50 15 sec
Push B
Chest, Shoulders & Triceps
Exercise Sets Rep Goal Total Rest
Standing Overhead Press 5 15 90-120 sec
Standing Overhead Press (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Incline Bench Press (Dumbbell or Barbell) 3 25 60 sec
Close Grip Bench Press 3 30 60 sec
Seated Machine Fly 5 50 30 sec
Standing Tricep Pushdown (Rope, V-bar, or Straight Bar) 5 50 30 sec
Standing Cable Lateral Raises 5 50 15 sec
Pull B
Back, Traps & Biceps
Exercise Sets Rep Goal Total Rest
Barbell Snatch Grip Deadlift 5 15 90-120
Barbell Snatch Grip Deadlift (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Barbell Rows 3 25 60 sec
(Weighted) Pull-ups 3 30 60 sec
1-arm Rows (Dumbbell or Barbell) 5 50 30 sec
Incline Dumbbell Curl 5 50 30 sec
Seated Machine Reverse Fly 5 50 15 sec
Legs B
Quads, Hamstrings & Calves
Exercise Sets Rep Goal Total Rest
Barbell Front Squat 5 15 90-120 sec
Barbell Front Squat (Use 20% less weight than your previous working sets) 1 AMQRAP N/A
Barbell Romanian Deadlifts 3 25 60 sec
Barbell Hip Thrusts 3 30 60 sec
Dumbbell Lunges 5 50 30 sec
Seated Leg Extensions 5 50 30 sec
Hanging Leg Raises 5 50 15 sec

Bulking eating plan

To maximize muscle size and strength gains on this high volume program, you’ll have to eat big. I recommend starting at no less than 3500 calories per day.

Nutrition & Supplementation

To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in the mirror. If you’re not used to eating this much don’t worry if gain 3-5lbs during the first two weeks; most of that is water and glycogen as a result of your increased carbohydrate and overall calorie intake. After the first two weeks I would aim to gain 0.5-1lb of bodyweight per week.

The meal and supplementation plan outlined below provides at least 1 gram of protein per pound of bodyweight (for a 180lb male), 0.5 grams of fat per pound of bodyweight, 30 grams of dietary fiber, 1000 milligrams of calcium, 350 milligrams of magnesium, 15 milligrams of zinc, and 18 milligrams of iron.

Nutrition for the Day – 3,510 calories, 235g protein, 367g carbs, 132g fat, 59g fiber, 1550mg calcium, 176% daily value of calcium.

3,500 Calorie Meal Plan
Muscle Building Diet
Time Meal Nutrition


Wake Up


1 to 2 cups of coffee; 1 serving multivitamin (general health), 2-3g EPA/DHA fish oil (general health & inflammation control).

50 calories, 0g protein, 0g carbs, 5.5g fat, 0g fiber, 0mg calcium



6 large eggs, 1.5 cups fresh blueberries, 4 slices of turkey bacon, 1.5 cups of sliced mushrooms, 1 cup of sliced green peppers, 1 ounce of Swiss cheese.

845 calories, 60g protein, 43g carbs, 49g fat, 9g fiber, 420mg calcium



0.5 cup dry-measure jasmine rice, 6 ounces of roasted turkey breast, 1 cup steamed spinach, 1 tablespoon olive oil, 1 large red delicious apple.

886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium


Pre Workout Snack

2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries.

737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium


Pre Workout

0 to 300mg of caffeine (energy), 5g creatine (power output), 500mg agmatine sulfate (muscle pumps), 2000mg citrulline malate (muscle pumps), and 3000mg beta-alanine (muscular endurance)




10 to 15g of BCAAs intra-workout (recovery & fatigue management). Nutrition – 60 calories, 15g protein, 0g carbs, 0g fat, 0g fiber, 0mg calcium  



4 ounces dry-measure whole wheat pasta, 2 cups of tomato sauce, 2 cups steamed broccoli, 4 ounces raw-measure ground beef (80% lean/20% fat).

931 calories, 48g protein, 134g carbs, 28g fat, 29g fiber, 200mg calcium



1 serving of ZMA (relaxation & nervous system recovery)  

Recovery & Sleep

Proper recovery is paramount for a routine with this much volume, intensity, and frequency. Aim for at least 7 to 9 hours of non-interrupted, quality sleep every night.

If your schedule allows for midday napping I would highly encourage this as well. Most of us working the 9-to-5 desk job are unable to nap during the workweek so at a bare minimum, nap 15 to 30 minutes on Saturdays and Sundays. These naps will improve muscular recovery, improve memory recall, and improve short-term alertness.

To optimize sleep hygiene I recommend abstaining from looking at a digital screen 1 to 2 hours pre-bed. Artificial light interferes with your body’s natural circadian rhythm and melatonin release. If you must work on your computer in the evenings consider free software like f.lux, which “makes the color of your computer's display adapt to the time of day, warm at night and like sunlight during the day.”

As you enter your bedroom take note of the room darkness. If it’s not pitch black, consider removing any nightlights, adding blackout curtains to cover the windows, and/or using a sleep mask. Also consider room temperature – most people sleep the soundest when the room temperature is between 75 and 54 degrees Fahrenheit. I have personally found a room temperature of 68 to 70 degrees Fahrenheit to be optimal for me.

Once you lay down, before you drift off to sleep, consider mattress comfort and outside noise levels. Optimal mattress firmness is relative to the individual but if your mattress has become overly soft and saggy, then I encourage you to invest in a new mattress as soon as possible – the benefits far outweigh the financial costs.

If you lay down hear the neighborhood cat caterwauling or the tenants in 3B making a racket then utilize ear plugs or a white noise machine. Ear plugs are an inexpensive and portable but they may fall out of your ears throughout the night. A white noise machine provides constant outside noise minimization but requires electricity to function and is significantly more expensive than earplugs.

Once you’ve optimized your sleep environment based on the aforementioned parameters I guarantee your recovery and energy will improve.

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About The Author
Nick is a full-time road warrior and part-time fitness buff who enjoys powerlifting, bodybuilding, and boxing. He hit a 509 lb deadlift in the 165 class at the age of 20.

60 Comments+ Post Comment

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Posted Fri, 04/28/2017 - 13:01
Sky Wolf

Came for the push, stayed for the pull

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Posted Tue, 03/28/2017 - 22:05
Tom N

I noticed there's no ab days on here, so I added abs to the end of days 1, 4 and 6. On day 4 my abs were very sore. Are there enough indirect ab workouts in this routine that I shouldn't bother adding to it, or should I keep going?

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Posted Sun, 03/26/2017 - 16:01
Tom N

I noticed there's not a specific ab workout listed. I tried to ad and a couple days a week, but they were very sore. Does this routine provide enough indirect ab work that I don't need to do more?

JoshEngland's picture
Posted Mon, 03/27/2017 - 09:47

Hi Tom,

Yes, it should provide enough ab work indirectly to not need a separate ab workout. However, if you enjoy adding in additional ab work, you're more than welcome to continue to do so.

Hope this helps!

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Posted Wed, 02/22/2017 - 13:53

Does anyone have a 5 day split for this workout? Or something very similar?


JoshEngland's picture
Posted Wed, 02/22/2017 - 14:23
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Posted Thu, 02/23/2017 - 16:00

Thanks a lot. Will check them out.

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Posted Mon, 02/20/2017 - 13:36

So if rep goal is 50 we should be using about 40% of our max to lift 50 reps back to back?

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Posted Wed, 02/15/2017 - 12:59

How long should I stay on the plan before switching to a different plan? thanks,

JoshEngland's picture
Posted Wed, 02/15/2017 - 15:45

Hi JK,

Typically, you'll want to run a workout program for 6-8 weeks before taking to week to deload. During that deload week ask yourself a few questions:

1. Is this program helping me reach my current goals?

2. Am I seeing progress towards my goal with this workout program?

3. Am I still enjoying this workout program?

If you answered yes to all of those questions, continue on with this weight lifting program. If you answered no to any of them, it's time to select a new one and we've got plenty in our workouts database:


Hope this helps!

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Posted Mon, 02/06/2017 - 06:39
Mohammed Osama

how much i need to rest between heavy compound lift Exercises, is it 90-120 or 30-60 sec?

JoshEngland's picture
Posted Mon, 02/06/2017 - 09:44

Hi Mohammed,

Rest for 90-120 seconds, or longer if you really need to. But try to keep it under 3 mins.

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Posted Mon, 02/06/2017 - 06:31
Mohammed Osama

Need more clarifications about the following
Barbell Front Squat 5 15 90-120 sec
is it mean that i will do 5 sets each of one do 3 repeat to be as a total 15 over all 5 sets or each set should do 15 rep??

JoshEngland's picture
Posted Mon, 02/06/2017 - 11:44

Hi Mohammed,

This program's table is set up a little bit different. The total reps (15-50) is your rep goal for the amount of sets listed (5 sets). So you want to do a weight in which you can hit all of those reps within the set count lifted. For example, for 5 sets for 15 reps, you'll want to do 5 sets of 3. 5 sets for 50 reps, you'll want to do 5 sets of 10.

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Posted Tue, 01/17/2017 - 20:24

How long should I stay on the plan before switching to a different plan? thanks,

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Posted Mon, 12/19/2016 - 21:54
Kadeem Goodman

So how would the beginner, intermediate and advanced routines look on a monday-sunday training schedule? I'm a bit confused on that part

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Posted Sun, 11/20/2016 - 07:46

There's no mention of cardio here as far as I can see. What's the recommended cardio with this during a bullking phase? And same questions during a cutting phase. Thanks

JoshEngland's picture
Posted Mon, 11/21/2016 - 09:20

Hi Adam,

Do whichever form of cardio you feel comfortable with and enjoy for both phases. The important thing is you want to be able to recover between workouts so you can attack the weight with intensity. For that reason, I like to keep my cardio to light forms of walking/jogging.

Bulking and cutting has more to do with your calorie consumption than your forms of exercise.

If you'd like a specific cardio workout, the link below should help you out with some options.


Hope this helps!

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Posted Tue, 05/09/2017 - 02:11

Im a female. . 5ft 1. Weigh 52kg. Fat 22.1%. Im on macro diet at 120g carbs/protein and 20g fat a day. Started this program this week. Was wondering what days would be best to perform cardio? Hw many times a week and if i should go steady or interval?
Target fat 18%.
Pls advise.

JoshEngland's picture
Posted Tue, 05/09/2017 - 10:48

Hi Rena,

Same recommendations apply. Since it sounds like you're in a calorie deficit already, I'd recommend sticking to lower intensity cardio. You don't want to over stress your body by putting it in a deficit, weight training, and doing copious amounts of cardio.

The best progress is made over time, not instantaneously.

Hope this helps!

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Posted Tue, 05/09/2017 - 22:34

That helps! Appreciate the prompt reply. Today would be the 1st leg day. Lets see after 4wks .. will weigh in again. Im from Malaysia btw. Kinda hard to clock in the clean macros! Lol. 20g of fat is VERY LITTLE..
Please share any other links of abs workout that you have. I would like to incorporate that as well.


JoshEngland's picture
Posted Wed, 05/10/2017 - 09:03

Hi Rena,

I've provided the link to our ab workouts database below. Feel free to browse through the workouts until you find some that you enjoy.


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Posted Fri, 09/16/2016 - 09:02

The routine starts with some heavy lifting. What type of warm-up do you recommend so that I'm not dispensing too much energy before I hit your first group of heavy compound movement sets? Is one light weight high rep set of the first movement good enough?

JoshEngland's picture
Posted Fri, 09/16/2016 - 10:06


We've got a great warm up tutorial article and I've provided the link below.


Hope this helps!

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Posted Wed, 08/10/2016 - 15:19

Is the bench press to be performed at 5 sets of 3 reps for a total rep goal of 15 reps? Does that imply we need to go heavier on this excercise?

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Posted Thu, 08/11/2016 - 03:37

Yup, that's pretty much the idea. Near the beginning of the article the author recommends weights that one would customarily use on the 5-6 rep range

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Posted Thu, 06/09/2016 - 11:31

This is way, way, way too much volume. 26 sets a day, 230 reps (not counting amrap)? Workouts drag on and on (1 to 1.5 hrs), you start off by toasting yourself on an amrap and then moving to a secondary lift -- what's the point? To feel sick and learn firsthand that overtraining isn't a myth? Don't even bother sticking strictly to the recommended rest periods. You can't go heavy beyond the first lift, and you end up doing so much volume you'll be wiped by the end of the second day. Not to mention, the unnecessary complexity: 30+ different lifts!? There's a weird deliberate effort to avoid repeating any exercise. Why do cable flyes one day and machine flyes the next, there's not that big of a difference. The same pattern is repeated over and over again (2 deadlift variants, identical exercises with db one day but cables the next, identical exercises done seated and standing... at this point it's not just my muscles that are confused)

The leg days are fantastic templates for ham work.

This might be realistic for a M/W/F split, but there are many better that don't have the unecessary volume or complexity. Maybe, maybe doable for 3-on 1-off (but again, I'm sure there are many better). Insane to suggest this is a passable 6-on 1-off.

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Posted Sun, 06/26/2016 - 10:50

Relax. It sounds crazy but really isn't.
Look at the exercises. They focus on 3 muscles
It's not like your smashing 26 sets of triceps only or only shoulders they mix it all up for you. I used to do 20 - 30 sets per muscle group period. Doing this workout actually feels like I'm working out less.

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Posted Sun, 07/24/2016 - 22:47

i believe the exercises that call for 15 second rest or 30 second rest like the lateral dumbbell are 10 reps for 5 sets totaling 50 reps.

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Posted Wed, 06/08/2016 - 15:28
Brandon Weber

Should you do any sort of warm up/stretching before beginning the first exercise?

MikeWines's picture
Posted Thu, 06/09/2016 - 09:16
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Posted Wed, 06/08/2016 - 04:28

how long is this workout for? Once your body adjusts to the weights, do you just go heavier with the weights and proceed on with the same workout routine?

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Posted Mon, 05/30/2016 - 11:45

I'm a 56 yo sports medicine physician in good health (5'9", 185 lbs, 33" waist, 16% BF). I lift heavy & often, but my schedule only allows early AM workouts (6-7 am), so I train fasted, but I put BCAA's & creatine in my water bottle during workouts. What changes would you make to the nutrition program you specify? My goal is increase muscle size/definition & fat burn.

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Posted Sun, 05/29/2016 - 15:02

I'm currently on the Ice Cream Fitness program (https://www.muscleandstrength.com/workouts/jason-blaha-ice-cream-fitness...). When would I know is a good time for me to switch to this? I'm also looking for a 3 times/week commitment. Should I stick to ICF for now until I have more time?

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Posted Tue, 04/19/2016 - 14:37
Vince L

So how many of the people who do this and eat this way have 2 kids, a spouse, and a 50 hour work week? How do you think it can be modified for people like me? Oh, and I am 52 not 20.

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Posted Sat, 04/23/2016 - 15:40

Simple, cut the workout in half, but make it count. I'm 34, with a 3 year old daughter and a similar work week....and I've been making excellent progress with a modified 4-day PPL split. A three or four day per week split will take a hell of a lot less of a toll on your body, and will prove to be more compatible with your schedule. The key is to hit your days HARD, and, as I said, make them count. Hell, some weeks I'll do Push, rest (or active recovery), Pull, (same), Legs, Specialization day (problem areas, etc), rest, Repeat. Focus on the most efficient exercises to get the most bang out of your time restrictions.

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Posted Sun, 04/17/2016 - 13:56

Can't I download this workout? Do I have to write it up myself?


MikeWines's picture
Posted Mon, 04/18/2016 - 09:52

The vast majority of our workouts don't come in downloadable formats. However, making programs in Excel is fairly easy and time efficient. You can create a skeleton and then just plug and chug with any workout in less than half an hour. Then, in the future you'll be able to throw to get an entire spreadsheet for a lift in less than 10 or 15 minutes if you keep the skeleton.

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Posted Wed, 03/23/2016 - 12:21

So far I'm finding this routine to be enjoyable and giving results after a month or so, although I'm finding it rather taxing on the lower back. Previously I only preformed the deadlift once per week but with this routine your performing 3 variants of the deadlift as well as other exercises that utilise the lower back region.

It seems like I'm exerting my lower back a bit, is this normal due to the volume as I'm not used to it or would you suggest I review my form on these lifts? Perhaps swap out a couple exercises?

Some advice would be much appreciated.

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Posted Tue, 04/05/2016 - 09:24

hi! :) i also found this a bit rough on the lower back. My suggestion is to cut the lower back exercises on legday. I dont see the point of having them there :)

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Posted Tue, 04/05/2016 - 19:11

Thanks for the response!

I took out the reverse hypertension entirely and replaced it by doing some extra leg curls and some lighter good mornings after that.

Not as rough on the lower back and still hitting the hamstrings, good times! Ha

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Posted Fri, 04/08/2016 - 16:52

I go heavy and pull A dead lifts.
And light on pull B dead lifts and alternate between both. No way I'm going heavy twice a week on lower back. Could possibly injure yourself

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Posted Sun, 05/08/2016 - 10:11
Eric Klenke

Stupid program, way too much squatting and deadlifting day after day....

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Posted Thu, 03/03/2016 - 12:23

I am so looking forward to trying out this workout. Just to clear things up for me. When it comes to set and rep totals i'm a little confused. For example bicep curls 5 sets total reps 50. I try to achive 50 reps in 5 sets correct? And not 5 sets of 50 total of 250 reps? Hmmm i think i just answered my own question! Haha 250 reps would be intense. Lol Feedback is welcome.

MikeWines's picture
Posted Thu, 03/03/2016 - 14:35

50 reps in 5 sets. Correct.

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Posted Tue, 12/29/2015 - 00:59

I dont understand where all the protein is coming from.
If I enter this foodplan i get about 190g protein.
The lunch and dinner has much less protein than stated. I even used 10% beef in the calculation. About 12g less than stated. And lunch is about 20g less aswell.

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Posted Mon, 01/18/2016 - 11:41
Tyler seel

I dont believe you should need more than what you have listed anyway. Your body only realistically uses 1.2grams of protein per kg of your bidy weight. For example a 180 pound person weighs about 76kg. They woukd need about 100grams of protein a day. If you substitute the calories youre wasting with the extra protein for carbs Youll feel much more energized and better all around.

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Posted Sun, 12/27/2015 - 19:08

What if ones has a high metabolism like mine my body will burn through you diet plan what do u recommend

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Posted Sat, 12/26/2015 - 00:42
Tod Homan

Is it ok to add exrises

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Posted Thu, 12/24/2015 - 04:44

Hello, I was wondering if the work out should be performed reverse pyramid or pyramid style training and would u jump to failure on the first set if you did reverse pyramid?