Workout plan (1)
My current workout plan is based on Jeff Nippard’s 2021 Push Pull Legs workout routine (note this isn’t a exact replica but is adjusted a bit)
Before I do any of my workouts I do 5 to 10 minutes of walking or jogging and then 2 dynamic stretches for my arms and 2 for my legs. You can do any dynamic stretch u want but I normally do 30 seconds of arm rotations and then 30 seconds of leg movements (up to down/ side to side)
Legs (Day 1)
- Squats. 4×4. 2-3 min rest
- RDLs. 3×10. 1-2 min rest
- Leg press. 3×15. 1.5 min rest
- Leg extensions. 3×10. 2 min rest
- Calve raises. 3×10. 1.5 min rest
Notes
For squats I normally do 50% and 70% warmups as that’s the first exercise I do of the day. For my squad, leg press and leg extensions I go for progressive overload every week. For my calve raises and my Romanian deadlifts I try to control the negative and feel the muscles more. Side notes: if I have time I’ll add a few ab exercises at the end, and for my leg extensions I do a 3-4 second negative.
Push (day 2)
- Flat bench press. 3×8. 2 min rest
- Machine shoulder press. 3×12. 1.5 min rest
- Machines assisted dips. 3×12. 2 min rest
- Skull crushers. 3×8. 1 min rest
- Egyptian lateral raise. 3×12. No rest just alternate arms
- Cable kickback. 3×25. No rest just alternate arms
Notes
For bench I do 60% and then 75% warmups. For all my exercises on this day I go for progressive overload over the weeks. Side notes: for skull crushers I do a 3 second negative with no lock out, for the Egyptian lateral raise I do MYO sets at the final set of each arm. For cable kickback I do 1 second up and 1 second down.
Pull (day 3)
- Machine assisted pull ups. 3×6. 1.5 min rest
- Seated cable row. 3×10. 1 min rest
- Lat cable pull over. 3×10. 1.5 min rest
- Cheat hammer curls. 3×10. 1.5 min rest
- Strict incline curls. 2×12. 2-3 min rest
Notes
I don’t do any weight warm ups before any of the exercises this day because I don’t have any major heavy weight exercises. I do go with progressive over load for all the exercises on this day as well. Side notes: for pull ups use a wide grip (1.5 or 2 shoulder width), keep ur chest up and shoulders blades down. For the seated cable row make sure your elbows don’t go past ur midline. For your strict incline curls be sure to keep ur elbows locked.
Legs (day 4)
- Sumo deadlifts. 3×3. 2-3 min rest
- Hip thrust. 2×10. 1.5 min rest
- Dumbbell RDLs. 2×10. 1-2 min rest
- Prisoner back extension. 3×10. 1:5 min rest
- Calve raises. 2x failure. 1.5 min rest
Notes
For my sumo deadlifts I do a 60% and then 80% warm up. I try to go for progressive overload for my sumo deadlifts only and just try to slow down and feel the reps for the other exercises towards the final sets.
Push (day 5)
- OH press. 4×4. 2-3 min rest
- Close grip bench press. 3×10. 2 min rest
- L2H cable flys. 3×10. 1 min rest
- OH tricep extensions. 3×10. 1 min rest
- Dumbbell lateral raise 21s. 3×21. 1.5 min rest
Notes
For my OH press I do 60% and 70% warmups. I try to go for progressive overload for my OH press, close grip bench press, OH triceps extensions and dumbbell lateral raise 21s. For my L2H cable flys I just try to feel the muscles more. Side notes: best way to maintain form in the OH press is to keep ur upper back arched and flutes tucked in, for the L2H cable flys on the finals ET drop the weight by 50% and do a set till failure. For the OH tricep extensions keep ur elbows locked and don’t lock out. Some people might not know what dumbbell material raise 21s are, well basically you do 7 normal reps then 7 reps but this time u stop the rep when 3/4th the way down so about till the weight is on your hip line, and for the final 7 reps just do 1/4th the way meaning you stop the rep when the weight goes over your hips.
Pull (Day 6)
- Lat pull down. 3×10. 1.5 min rest
- Chest supported row. 3×10. 1.5 min rest
- Rope face pulls. 3×15. 1 min rest
- Single arm preacher curls. 2×10. No rest just alternate arms
Notes
I don’t do any warm as I don’t have any heavy weights this day. I try to go for progressive overload for my single arm preacher curls. Side notes: for my lat pull down my first set is wide grip, my second and third set is close grip. For my chest support rows allow your shoulder blades to come apart when you go in front and when you pull and come back allow your chest to come off the supporter. For the rope face pulls put the pin at face level and pull to your forehead.
Gym gains 