The Push, Pump, and Stretch is beginner-friendly, but demanding enough for the diehard iron-enthusiast. It’s the proven basics infused with subtle variations to intensify your muscles pop and definition.

We tapped Dale Parducci (@dparducci), a certified trainer, fitness model, and rising expert in the wellness space for his go-to training blueprint to simultaneously gain muscle and burn fat.

Who doesn’t love the lifter’s high and a rock-solid pump? Don’t forget to check out our 7 euphoric pump-producing techniques.

HOW IT WORKS

The Push, Pump, and Stretch is broken into three parts:

• Part one is the “activation” or “push” part of the program. The “push” is an exercise performed for lower repetitions, but higher weight.
• Part two is the “pump,” which is typically a superset or a higher-repetition exercise working to flood the muscle(s) with blood.
• Finally, part three is the “stretch,” which is for improving circulation to allow more blood flow into the muscles being worked.

Regardless of whether you’re trying to bulk up or lean out, you’ll need to dial in the nutrition. For a better understanding of what to eat, and how much, check out our piece on intuitive eating for lean muscle.

If you’re a beginner that feels a little uncomfortable with the exercises, check out this how -to guide on the essential beginner exercises and the cues for doing them.

DIRECTIONS

On this plan, you’ll train three days on followed by one day off, followed by one more day on, and then two more days off. Parducci recommends chest and triceps in day one, back and biceps in day two, legs in day three, no training in day four, shoulders, traps, and abs in day five, then day six and seven are off again. In his opinion, this provides the amount of rest and recovery for each muscle group and the body as a while. Follow this plan for 4-8 weeks. Steadily increase the weight used with each week.

Once you finish, you may cycle through once more, but we do recommend transitioning into one of our other plans such as: the 6-week Redemption plan, the 4-week Reconstruction plan, the 6-week Unlabeled plan, the 4-week Winter Bulk Up, the 3-day Monster plan, the 4-week Quick-Switch Cycle, or the 10×10 plateau-crushing plan.

THE WORKOUTS

Day One: Chest & Triceps

1.Hex press 4×8
2.Incline bench press 4×8
3A. Incline landmine press 3×12
3B. Pronated-grip incline flye 3×12
4. Double-handled pushdown 4×20
5. Incline dumbbell skull crusher 4 x 10-12
6. Rope crunch 4×12

Rest for approximately 1 minute between sets.

Day Two: Back & Biceps

1.One-arm supinated pulldown 4×8-10
2A.One-arm dumbbell row 4×10
2B. Incline chest supported row 4×10
3. Dumbbell pullover 3×12
4. Barbell shrug pause 4×10
5. Modified preacher curl 4×8-10
6. Overhead cable curl 3×10-12
7. Bench roll up 4×12

Rest for approximately 1 minute between sets.

Day Three: Legs & Abs

1. Slow & explosive back squat – 3×8
2A. Dumbbell sumo deadlift 3×8-10
2B. Goblet squat- 4×8
3.Stiff-leg deadlift 3×10
* Stretching: Between each set, stretch each quad and ham for 30 seconds.
4. Standing calve raise 2×10-12

Rest for approximately 1 minute between sets.

Day Four: OFF

Day Five: Shoulders, Traps, and Abs

1.Shoulder press 4×8
2A. Rear delt swing 4×20
2B. Face pull 4×10
3. Heavy standing side lateral 4×12
4. Dumbbell front raise 4×12
5. Russian twist 6×10-12

Rest for approximately 1 minute between sets.

Day Six: OFF

Day Seven: OFF