Free Push/Pull Training Plan

This push/pull plan combines the benefits of full body training and higher frequency training. There are two push days, and two pull days for lifting. On both types of days, there are upper and lower body movements, and they are done in superset fashion. This is a great tool I have used over the years to turn the fat burning on, due to the increased cardiac demand. Not only are you doing more than one exercise in a row, you are switching from upper or lower, which will get your heart pumping. 

I am also a big fan of the rower, as it is a relatively low impact way to improve cardiovascular fitness (unless your form is bad, in which case you can develop a back injury). Make sure to always maintain proper form on the rower! Check out these videos if you are trying to perfect your form.

Day 1

10 min max distance row

A1. DB Incline Bench 10,10,15-20

A2. Leg extension 12,12,20-25

B1. Plate front raise 15,15,25-30

B2. 1.5 Rep Triceps extension 10,10,15-20

C1. DB flye 15,25-30

C2. 1-leg calf raise 2x25

D1. DB lateral raise 12,15-20

D2. Smith machine split squat 2x15 each

E1. Machine dip 15,25-30

E2. Leg press calves 15,25-30

 

Day 2 - Rowing intervals

Week 1

1 min/1 min off at 75-90% x15

Stairmaster intervals 20 min

 

Week 2

500m/2 min off at 75-85% x6 reps

Stairmaster intervals 20 min

 

Week 3

40 sec/20 sec off at 80-95% x20 reps

Stairmaster intervals 20 min

 

Week 4

4 min/2 min off at 65-80% x5 reps

Stairmaster intervals 20 min

 

Day 3

A1. Chest supported row 10,10,15-20

A2. Seated Leg curl 12,12,20-25

B1. Reverse Pec Dec 15,15,20-25

B2. Preacher curl 12,12,15-20

C1. Close grip lat pull down 12,15-20

C2. Seated calf raise 15,25-30

D1. 1-leg DB RDL 2x10

D2. Calf burnout 40->10 x 2 sets

E1. Incline DB curl 12,15-20

E2. Face pulls 15, 25-30

 

Day 4 - Rowing Pyramids

 

Week 1 - time

1 min on 1 min off

2 min on 2 min off

3 min on 3 min off

4 min on 4 min off

3 min on 3 min off

2 min on 2 min off

1 min on 1 min off 

 

Week 2 - distance

250 meters work 

Same time it took to rest

500 meters work

Same time it took to rest

750 meters work

Same time it took to rest

1000 meters work

Same time it took to rest

750 meters work

Same time it took to rest

500 meters work

Same time it took to rest

250 meters work

Same time it took to rest

 

Week 3 - stroke training at 25 strokes per min at highest resistance

20 strokes work

Same time it took to rest

25 strokes work

Same time it took to rest

30 strokes work

Same time it took to rest

35 strokes work

Same time it took to rest

30 strokes work

Same time it took to rest

25 strokes work

Same time it took to rest

20 strokes work

Same time it took to rest

 

Day 5

A1. DB seated shoulder press 3x12

A2. DB step-up 3x12 each

B1. Pec Dec or seated cable flye 12,12,15-20

B2. KB or DB goblet squat 12,12,15-20

C1. Incline DB lateral raise 15,25-30

C2. DB Tate press 12,15-20

D1. DB front raise with lateral eccentric 12,15-20

D2. Seated calf raise 15,25-30

E1. Banded triceps extensions 50-100 reps

E2. Stir the pot 2x25

 

Day 6

A1. BB RDL 3x10

A2. Straight arm pulldowns 3x12-15

B1. Slide curls 12,12,15-20

B2. Lying leg curl with 1-leg eccentric 16,16,20

C1. Incline DB rear raise 15,15,25-30

C2. DB concentration curl 15,15,25-30

D1. 1-leg DB calf raise 15,25-30

D2. Parallel grip pull-up 2xAMRAP

E1. Wide grip lat pulldown 2x12-15

E2. Ab wheel 2x15-20

 

Day 7

20 min recovery row

2 mile uphill walk

Danny Vega