[ GROWTH
    FOUNDATIONS ]

  1. LET THE GAINS BEGIN

PUSH PULL MUSCLE MASS
- PHASE 1 [TOTAL MASS]

HOME / PLANS / PUSHPULL MUSCLEMASS / WORKOUT 2 [PHASE 1]

HOME / PLANS / PUSHPULL / WORKOUT 2

SESSION INFO

Length

8 Exercises

Est Time

65 Mins

Pull Day

The Workout

F*CKIN PUSH YOURSELF

NO EXCUSES

Pull Day

The Workout

F*CKIN PUSH YOURSELF
NO EXCUSES

QUICK TIPS

EXERCISE INFO

Tap the info icon on the exercise images to check the essential info (only on mobile).

There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.


WARM UPS

If an exercise requires a warm up do 1 set for 15-20 reps with approximately half the weight you’ll be using, but keep the rest time the same.

You can skip the warm up for exercises that only ‘recommend’ it to save time however if you can you should try to do one anyway – think extra set = extra gains.


OPTIONAL EXERCISES

You can entirely skip ‘Optional’ exercises (especially if you’re short on time) since they aren’t entirely necessary, but if the main muscle is a target area then add it in if you have time.

If you can’t hit the lowest number for any set then take the weight down by the smallest amount for the next set.

If you hit the highest number for 2 back to back sets then increase the weight by around 5% for the next set.

4 DAYS A WEEK

Complete for 5 weeks total.
Recommended schedule.

3 DAYS A WEEK

Recommended for 5 weeks total.
Can run for 6 weeks, but not longer.

MORE INFO

Get even more tailor made tips for this plan using the links at the bottom of the page, or just use the menu button at the top of the page at any time.

[ 1 ]

Lat Pulldown

6 – 8 reps, 4 sets, 2 m rest

Warm Up : Yes
Best Equipment : Machine/Cable
Optional : No
Alternate : Body/Assisted Pull Up

[ 2 ]

Straight Deadlift

6 – 8 reps, 4 sets, 2.5 m rest

Info : Straight Legs
Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbells
Optional : No
Alternate : Machine Leg Curl

[ 3 ]

Bent Over Row

10 – 12 reps, 3 sets, 1.5 m rest

Info : Underhand
Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : No
Alternate : Cable Seated Row

[ 4 ]

Upright Row

8 – 12 reps, 3 sets, 1 m rest

Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : No
Alternate : Cable Lateral Raise

[ 5 ]

6 – 10 reps, 3 sets, 2 m rest

Warm Up : Yes
Best Equipment : EZ Curl Bar
2nd Equipment : Dumbbell
Optional : No

[ 6 ]

10 – 15 reps, 3 sets, 1 m rest

Info : Do It Seated
Warm Up : Optional
Best Equipment : Dumbbell
Optional : Yes

[ 7 ]

8 – 10 reps, 3 sets, 1 m rest

Warm Up : Yes
Best Equipment : Barbell
2nd Equipment : Dumbbell
Optional : No

[ 8 ]

max reps, 2 sets, 45 s rest

Warm Up : Yes
Beginner : Body
More Advanced : Hold Plate/Dumbbell/Kettlebell
Optional : No
Alternate : Plank

SHARE IT

SESSION 2 QUICKVIEW

Tap exercise images on workout page to see alternatives choices and form tips.

1. LAT PULLDOWN

6 – 8 reps | 4 sets | 2 min rest

2. STRAIGHT DEADLIFT

6 – 8 reps | 4 sets | 2.5 min rest

3. BENT OVER ROW

10 – 12 reps | 3 sets | 1.5 min rest

4. UPRIGHT ROW
8 – 12 reps | 3 sets | 1 min rest
5. BICEPS CURL
6 – 10 reps | 3 sets | 2 min rest
6. CONCENTRATION CURL

10 – 15 reps | 3 sets | 1 min rest

7. SHRUG
8 – 10 reps | 3 sets | 1 min rest
8. RUSSIAN TWIST
max reps | 2 sets | 45 sec rest

GET YOUR FREE
WORKOUT PLANS

Unlock members area access by signing up for free, it only takes a minute.

[ultimatemember form_id="304"]