Week 7-9 Training Program

Advanced push/pull/legs rotation with alternating workouts and precision timing techniques

Your Weekly Workout Plan

A structured 6-day push/pull/legs split designed to maximize your gym performance

6-Day Split

Alternating push, pull, and legs workouts with strategic rest days

Push

Pull

Legs

Progressive Overload

Weight selection ensures last 3-4 reps are a complete struggle

Intensity Focus

Cardio Integration

30 minutes post-workout cardio, 4x per week at 130-140 HR

Heart Rate Zone

Cardio Guidelines

Duration & Frequency

15 minutes of cardio, 5 times per week, post workout or fasted

Target Heart Rate

Keep your heart rate around 130-140 BPM for optimal fat burning

Recommended Equipment: Incline treadmill or stairmaster for best results

Week 7-9 Intensity: Gauge your weight so that the last 3-4 reps in each set are a complete struggle. We have to get outside the comfort zone.

Weekly Workout Schedule

Train 5x per week - rest 2 days. Follow push, pull, legs rotation. Alternate workout 1 and 2 for each body part. Gauge your weight so that the last 3-4 reps are a complete struggle.

Push 1

Chest, Shoulders & Triceps

Take however many warm up sets you need

High Incline DB press

1x5-8, 1x12-15

Pause 2 seconds at top, squeeze chest hard

Flat DB Press

3x8-10

Pause 2 seconds at top, 3 second negative

Cable chest flys

3x12-15

1 count stretch, 2 count contraction, 3 second negative

Single Arm Cable Lateral Raises

3x15

2 count pause at contraction

Straight Bar cable push downs

3x12-15

2 second squeeze at top, 3 second stretch at start

DB kickbacks

3x15

Push ups

4 sets

to fail

Push 2

Chest, Shoulders & Triceps

Take however many warm up sets you need

DB shoulder press

1x5-8, 1x12-15

2 second count at bottom, keep tension on delts

Decline chest press

1x5-8, 1x12-15

Pause 2 seconds at top, squeeze chest hard

Double arm cable laterals

8x10

Super lightweight, 2 second count at top, 20 second rest

Flat DB chest press

4x12

Same weight all sets, 1 minute rest

Plate Front Raises

3x12

1 second hold at top, negative down, explode up

Skull crushers

6x6

25 second rest between sets

Bodyweight dips

4 sets

to fail, 40 second rest

Pull 1

Back & Biceps

Keep form immaculate

Supinated cable pulldown

4 sets

Double arm, 3 count negatives

DeadLifts

1x8-12, 1x12-15

Keep form immaculate

T bar row

1x8-12, 1x12-15

2 second squeeze at top, 2 second negative

DB rear delts

6x5

8 second rest between sets, hammer through

Cable row (narrow grip 21's)

3 rounds

7 reps top half, 7 reps bottom half, 7 reps full ROM

Straight Bar Bicep Curl

4x8-10

2 second squeeze at top, extend fully at bottom

Pull ups

5 sets

to fail

Pull 2

Back & Biceps

DB pullovers

4x15

Regular grip Lat pull downs

Incline bench double arm DB row

3x15

2 count at bottom, focus on stretch

Seated chest supported machine row

1x8-12, 1x15-18

Go heavy, keep form, PR set

Shotgun rows

3x15

Same weight all reps, 1 second pause at top

Ez bar curl

6x6

25 second rest between sets

Single arm Hammer curl

4x12

per arm

Legs 1

Lower Body

Do warm up sets before main sequence

Lying Hamstring curls

4x12

2 second hold at top, 3 second negative

Barbell squats

5x6

15 second rest between sets, gets hard towards end

Leg Extension

3x15

2 count hold in contraction

Circuit: DB RDL, Reverse Lunges, Heel elevated goblet squats

3 rounds

12 reps each exercise

Calves

4x12

45 second rest

Legs 2

Lower Body

Start with bodyweight until you gain control

Bulgarians

3 sets per leg

Real slow, 1 second pause at bottom

Hack squat

1x5-8, 1x12-15

2 second pause at bottom, 3 second count up

Leg press

8x12

Regular stance, 25 second rest between sets

Quad extensions

5x15

25 second rest between sets

Calves seated

4x15

2 second hold at top and bottom of ROM

Weighted Lunges

3x10

steps each leg