“Push/Pull” is one of the more basic training concepts around. It’s centered around categorizing the exercises you perform into two: push movements and pull movements. Below is a full body split following the push/pull philosophy that you will perform 3 days per week in the structure of one day ON, one day off, etc.
Full Body Split
Perform 3 days per week
Dynamic Warm-up
High Knees x20m
Walking Lunge w Rotation x20 m
Crab Reach x 5 L/R
Lateral Lunge to toe touch 10 L/R
Row 500 m
The Workout
A1. Upper Body: Push-up 10 reps or: 30 work
A2. Lower Body: Split Lunge 10 reps or: 30
Rest 1:00 for strength building; or 30-:45 for fat burning (metabolic) before going to next circuit.
Complete 4 times
B1. Upper Body: Shoulder Press (Barbell) 10 reps or: 30 work
B2. Lower Body: Goblet Squat (DB/KB) 10 reps or: 30 work
Rest 1:00 for strength building; or 30-:45 for fat burning (metabolic) before going to next circuit.
Complete 4 times
C1. Upper Body: Pull-Up or Inverted Row (TRX, Barbell) 5 reps, hold end range of motion for 3 seconds.
C2. Lower Body: Hinge (RDL/KB Swing) 10 reps or: 30 work
Rest 1:00 for strength building; or 30-:45 for fat burning (metabolic) before going to next circuit.
Complete 4 times
Core-Specific Work
D1. Core (Static) Hollow Hold: 20 work/:10 rest
D2. Core (Dynamic) Half Turkish Get-up/DB Sit-Up 10L, 10R
D3. Core (Rotational) Wide Stance High to Low Wood chop (Cable, MB, DB) 15 L, 15 R
For all exercises under load use something that will challenge you but you can handle safely. Each week progress your weights and or add a round.
“Off Days” are designated for “metabolic intervals” to help kick start the fat burning while also working mobility and recovery.
Option 1: Row: 30, Rest: 30 repeat for 20 minutes
Option 2: Run 5k, Foam Roll lats, quads, IT Band, Back
Option 3: 5 Burpees, Bear Crawl, 4 Burpees, Bear Crawl, 3 Burpees, Bear Crawl, 2 Burpees, Bear Crawl, 1 Burpee, ( For Time) Rest 3 minutes, repeat 2x
Option 4: 6-8 100m Sprints, rest is time it takes you to walk back
Option 5: Prowler Suicides…load it up to a challenging load, push down and back, then reduce weight. Repeat until Sled is empty.
