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 Dumbbell Press

1x5-8, 1x12-15

Pause 2 seconds at top, squeeze chest hard

Flat Dumbbell 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

Cable Tricep Pushdowns

3x12-15

2 second squeeze at top, 3 second stretch at start

Dumbbell Tricep Kickbacks

3x15

Push Ups

4 sets

to fail

Push 2

Chest, Shoulders & Triceps

Take however many warm up sets you need

Dumbbell 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

Cable Lateral Raises

8x10

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

Flat Dumbbell 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

Underhand Lat Pulldowns

4 sets

Double arm, 3 count negatives

Deadlifts

1x8-12, 1x12-15

Keep form immaculate

T-Bar Rows

1x8-12, 1x12-15

2 second squeeze at top, 2 second negative

Dumbbell Rear Delt Flys

6x5

8 second rest between sets, hammer through

Cable Rows (Narrow Grip 21s)

3 rounds

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

Barbell Curls

4x8-10

2 second squeeze at top, extend fully at bottom

Pull Ups

5 sets

to fail

Pull 2

Back & Biceps

Dumbbell Pullovers

4x15

Lat Pulldowns

Incline Dumbbell Rows

3x15

2 count at bottom, focus on stretch

Seated Cable Rows

1x8-12, 1x15-18

Go heavy, keep form, PR set

Single Arm Cable Rows

3x15

Same weight all reps, 1 second pause at top

EZ Bar Curls

6x6

25 second rest between sets

Single Arm Hammer Curls

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 Extensions

3x15

2 count hold in contraction

Lower Body Circuit

3 rounds

12 reps each exercise

Calf Raises

4x12

45 second rest

Legs 2

Lower Body

Start with bodyweight until you gain control

Bulgarian Split Squats

3 sets per leg

Real slow, 1 second pause at bottom

Hack Squats

1x5-8, 1x12-15

2 second pause at bottom, 3 second count up

Leg Press

8x12

Regular stance, 25 second rest between sets

Leg Extensions

5x15

25 second rest between sets

Seated Calf Raises

4x15

2 second hold at top and bottom of ROM

Weighted Lunges

3x10

steps each leg