Push, Pull and Legs Supersets

Plan Details

The Push, Pull and Legs Supersets routine by osama.tarsha is a 6 day workout plan. It is a advanced level plan to achieve cutting fitness goals.

Plan Description

This is a strictly cutting routine to look your best for summer. I have used plans like this in the ... Read More

This is a strictly cutting routine to look your best for summer. I have used plans like this in the past but I decided to create my own because I didn't find them challenging enough. Do this routine for at least 1 month before you go to the beach for the best result. Guidelines: -Make sure to eat a rich protein diet to recover those torn muscle fibers. Just google rich protein foods. -Eat 6 small meals a day. Each meal would be about half, or more, of what you would usually consume 3 times a day. Just increase the protein content, I would recommend a supplement. -Sleep for at least 8 hours a day. -Do at least 30 minutes of fasted cardio in the morning , on an empty stomach. Just a simple walk or a light run will do fine. Doing this will burn a lot of fat rather than doing cardio later in the day. -Warm up for at least 5 minutes before lifting any weights, just light cardio or light weights to get some blood flowing in your muscles. Also do at least 5 minutes of dynamic stretching before lifting. -At the end of the exercise I recommend you do at least 5 to 10 minutes of static stretching. -The way the plan is setup is with supersets, so for example on Monday you would do Bench press and then right away you would do Bench flyes, don’t wait longer than 10 seconds between supersets. The app doesn't skip to the next superset so you would have to do it manually. -You can adjust the reps if you want but I recommend you keep it between 8-12 reps and 30 to 60 second max wait time between sets. You want to keep your heart rate up throughout this plan. -Don’t reach muscle failure, stay at least 2 to 3 reps before failure. Stay at about 50% to 60% of your one rep max throughout the program. For example if your squat 200lbs for one rep max, then your working weight is 100lbs. If you can do 15 reps with 100lbs then you want to do 10 to 12 reps only. -The abb exercises are set for Tuesday, Thursday and Saturday. There are 3 different abb exercises so you want to triset them with minimum amount of rest. Each day you will hit upper, lower and obliques. -Don’t follow this plan longer than 1-2 months. This is a high volume workout and if it’s done for long periods of time then your gains will stop and you might hurt yourself in the process. I recommend to change to a bulking or a strength gaining plan afterwards. -This is a Monday to Saturday routine, hitting every body part twice a week. Rest up on Sunday to be ready to do it again the next week. However, I recommend you keep doing a light fasted cardio every morning regardless of the day. -It sholuldn't take longer than 1 to 1.5 hour a day to complete the routine.