Pull Push Legs

(Infernum difficulty)

PULL 1
Deadlift 3X3 Notes: I don’t deadlift lol

Pull up Amrap 2 sets Notes: Do as many reps as possible once u reach 15 add weight and do it in
the 5-9 rep range. Don’t go into full lockout at bottom (Don’t full bend the elbows) Doing this
takes tensions off the lats and you go into a fucking dead hang stop a bit before you get a fully
straight arm.

Wide grip cable seated row 3 sets 8-13 reps Notes: Reach failure with full scapular retraction
after that keep going until the weight literally doesn’t fucking move. Can even add in cheated
swinging for even more gains after all that.

Trap bar shrugs 3 sets 10-15 reps Notes: DROPSET Into power shrugs after reaching failure and
do same reps you did on every set (Example you did 11 reps and failed do 11 reps of power
shrugs after)

Machine lat row 2 sets 6-10 reps Notes: Get an insane stretch in the eccentric by rounding your
upper back as much as possible without compromising OR rounding the lower back.

Dumbbell rear delt fly 3 sets 8-15 reps Notes: Do partials after failing on every set

Ez bar curl 3 sets 5-8 reps Notes: just curl without cheating blud , use a closer grip if u want

Dumbell incline curl 2 sets 8-14 reps Notes: Set the bench angle at 60 degrees

Finger curls 3 sets 10-15 reps Notes: Stand up with a barbell , lean a bit forward so it doesn’t hit
ur dick , curl with ur fingers not wrists.
PUSH 1
Barbell bench 3X5 Notes: Just get the weight up bro

Seated dumbell shoulder press 3 sets 5-10 reps Notes: Don’t flare ur elbows like every other
retard

Machine chest press 1 set 5-10 reps Notes: Only 1 set cuz too much front delt work but we still
kidna need to hit the chest so yeah but we still got the thing afterwards but that’s for upper chest

Egyptian cable lat raise 3 sets 6-12 reps Notes: Make sure the cable is underneath ur balls or else
its not an Egyptian cable lat raise , use the non working hand on the bar and lean a bit to the
working delt side.

Incline cable fly 3 sets 10-15 reps Notes: squeeze the chest blawg

Single arm cable tricep pushdown 3 sets 10-15 reps Notes: Add in 2 forced reps after failure by
helping with the other arm then control the eccentric.

Single arm cable overhead tricep extension: 2 sets 8-12 reps Notes: Make sure ur not arching ur
lower back when ur doing this shit

LEGS 1
Neck curl 2-3 sets 12-25 reps Notes: Don’t be an idiot and use heavy ass weight

Neck extension 2-3 sets 12-25 reps Notes: Same shit as above

Back squat 3X5 Notes: Don’t do any gimmicky bullshit with plates under ur heels or whatever
just do a normal back squat

Back extension 3 sets 8-15 reps Notes: Use an EZ bar and load it with 5kg plates once u run out
of space use 10kg plates , Use the bar in a deadlift like motion (infront of u) , use a very close
grip on the bar and pack ur lats in so the bar doesn’t drift away during the eccentric , Don’t go
too low as u will start taking tension off the hamstrings and put it more on the glutes and low
back , you can go low if u want more glutes and low back tho.

Standing smith machine calf raise 10X10 GVT Notes: Were doing german volume training for
the calves since they don’t fucking grow without crazy shit like gvt. You are not supposed to fail
on the first sets everything should stay at 10 reps , use adequate load , rest 1 minute in between
each set , use a platform to elevate ur legs so u can go into a deep stretch at the bottom.

Decline sit up 3 sets 8-15 reps Notes: Slow eccentrics so u don’t fucking rip ur abdominal wall ,
let ur head hit the bottom of the pad , use the highest adjustment position possible.

Leg extension 3 sets 5-10 reps Notes: Make sure ur ass isn’t coming off the bench

Seated hamstring curl 2 sets 7-13 reps Notes: Partials after failure

TAKE A FUCKING REST DAY AFTER THESE 3 SESSIONS U FAT FUCK

PULL 2

Barbell Row 3X5 Notes: Don’t go beyond failure and don’t reach failure on this row. You can
either tuck in your elbows for more lats or flare them out more for more traps up to you , either
way this is strength work not supposed to fail.

Neutral grip pulldown Or neutral grip pull up 3 sets 5-9 reps Notes: Don’t go into full elbow
lockout on any of these.

Standart cable seated row but with flared elbows OR machine row with a grip that targets the
traps 1 set 5-10 reps Notes: Use flared elbows on any of these.
Trap bar shrugs 3 sets 10-15 reps Notes: DROPSET Into power shrugs after reaching failure and
do same reps you did on every set (Example you did 11 reps and failed do 11 reps of power
shrugs after)

One arm cable lat row OR One arm dumbell row OR Cable lat pullover 3 sets 7-12 reps Notes: If
rows use a close elbow tuck and get a crazy stretch by rounding out your upper back , without
compromising lower back or rounding it. If cable lat pullover set the pin to the heighest possible
thing and take a step back , don’t be a retard.

Reverse pec deck or one arm cable fly 3 sets 8-15 reps Notes: Partials after failure

Ez bar curl 3 sets 5-8 reps Notes: just curl without cheating blud , use a closer grip if u want

Preacher hammer curl 3 sets 6-12 reps Notes: Use a bar that puts your hands in a neutral position
on the preacher curl pad thing machine , if you don’t have that use a dumbell instead and use a
neutral grip position on it .

Finger curl 4 sets 10-15 reps Notes: Stand up with a barbell , lean a bit forward so it doesn’t hit
ur dick , curl with ur fingers not wrists.

PUSH 2
Incline bench press OR Smith machine incline bench press 3X5 Notes: Use a close grip if u want
more triceps and front delts.

Machine Shoulder press Or dumbbell shoulder press 1 set 5-10 reps Notes: Notes: Don’t flare ur
elbows like every other retard

Machine chest press 2 sets 5-10 reps Notes: Use a machine chest press (no shit)

Lu raises 3 sets 10-15 reps Notes: On every set After failure do normal standing dumbell lat
raises , Go overhead make sure the dumbbells touch each other before going back down
Cable fly (medium or high pin stack position) or pec deck 2 sets 10-15 reps Notes: cable flies are
better bro

Dual rope tricep pushdown or short rope tricep pushdown or Cross body cable extensions 3 sets
8-15 reps Notes: its just pushdowns man

Katana extensions Or Single arm cable overhead extension Or Rope overhead tricep extension: 2
sets 8-15 reps Notes: Don’t arch ur lower back

LEGS 2
Neck curl 2 sets 12-25 reps Notes: Don’t be an idiot and use heavy ass weight

Hack squats OR Pendulum squats OR Smith machine hack squats OR Quad biased leg press 3
sets 5-10 reps Notes: Any of these are gonna be crazy quad focused builders

Rdls Or back extensions 3 sets 8-15 reps Notes: If rdls make sure the bar isn’t drifting away and
keep it close to ur shins , if back extensions see notes in first leg day blud.

Any calf exercise 3 sets 10-15 reps Notes: omg no GVT this time (your ass isn’t ready for the
next shit tho)

Adductors and Abductors BOTH 2 sets 10-15 reps Notes: Do adductors first for 2 sets then do
abductors afterwards , include partials after failure

Decline sit up 3 sets 8-15 reps Notes: Slow eccentrics so u don’t fucking rip ur abdominal wall ,
let ur head hit the bottom of the pad , use the highest adjustment position possible.

Bulgarian split squats 1 set both legs WITH bodyweight dropset after failure Notes: After failure
drop the dumbells and do a dropset with just ur bodyweight till failure again , Use a short stride
leg position for more quads or a long leg stride for more glutes.
Lying leg curl OR Seated hamstring curl 2 sets 6-12 reps WITH partials after failing Notes:
Partials after failure

TAKE A FUCKING REST DAY AFTER THIS SECOND CYCLE AND START THE
PROGRAM AGAIN , YES THE PROGRAM DOESN’T FIT INTO A FULL WEEK , COUNT
1 WEEK AS ONE CYCLE ONCE U COMPLETE LEGS 2 AND START OVER FROM PULL
1

Pull Push Legs

(Infernum difficulty)

PULL 1
Deadlift 3X3 Notes: I don’t deadlift lol

Pull up Amrap 2 sets Notes: Do as many reps as possible once u reach 15 add weight and do it in
the 5-9 rep range. Don’t go into full lockout at bottom (Don’t full bend the elbows) Doing this
takes tensions off the lats and you go into a fucking dead hang stop a bit before you get a fully
straight arm.

Wide grip cable seated row 3 sets 8-13 reps Notes: Reach failure with full scapular retraction
after that keep going until the weight literally doesn’t fucking move. Can even add in cheated
swinging for even more gains after all that.

Trap bar shrugs 3 sets 10-15 reps Notes: DROPSET Into power shrugs after reaching failure and
do same reps you did on every set (Example you did 11 reps and failed do 11 reps of power
shrugs after)
Machine lat row 2 sets 6-10 reps Notes: Get an insane stretch in the eccentric by rounding your
upper back as much as possible without compromising OR rounding the lower back.

Dumbbell rear delt fly 3 sets 8-15 reps Notes: Do partials after failing on every set

Ez bar curl 3 sets 5-8 reps Notes: just curl without cheating blud , use a closer grip if u want

Dumbell incline curl 2 sets 8-14 reps Notes: Set the bench angle at 60 degrees

Finger curls 3 sets 10-15 reps Notes: Stand up with a barbell , lean a bit forward so it doesn’t hit
ur dick , curl with ur fingers not wrists.

PUSH 1
Barbell bench 3X5 Notes: Just get the weight up bro

Seated dumbell shoulder press 3 sets 5-10 reps Notes: Don’t flare ur elbows like every other
retard

Machine chest press 1 set 5-10 reps Notes: Only 1 set cuz too much front delt work but we still
kidna need to hit the chest so yeah but we still got the thing afterwards but that’s for upper chest

Egyptian cable lat raise 3 sets 6-12 reps Notes: Make sure the cable is underneath ur balls or else
its not an Egyptian cable lat raise , use the non working hand on the bar and lean a bit to the
working delt side.

Incline cable fly 3 sets 10-15 reps Notes: squeeze the chest blawg

Single arm cable tricep pushdown 3 sets 10-15 reps Notes: Add in 2 forced reps after failure by
helping with the other arm then control the eccentric.
Single arm cable overhead tricep extension: 2 sets 8-12 reps Notes: Make sure ur not arching ur
lower back when ur doing this shit

LEGS 1
Neck curl 2-3 sets 12-25 reps Notes: Don’t be an idiot and use heavy ass weight

Neck extension 2-3 sets 12-25 reps Notes: Same shit as above

Back squat 3X5 Notes: Don’t do any gimmicky bullshit with plates under ur heels or whatever
just do a normal back squat

Back extension 3 sets 8-15 reps Notes: Use an EZ bar and load it with 5kg plates once u run out
of space use 10kg plates , Use the bar in a deadlift like motion (infront of u) , use a very close
grip on the bar and pack ur lats in so the bar doesn’t drift away during the eccentric , Don’t go
too low as u will start taking tension off the hamstrings and put it more on the glutes and low
back , you can go low if u want more glutes and low back tho.

Standing smith machine calf raise 10X10 GVT Notes: Were doing german volume training for
the calves since they don’t fucking grow without crazy shit like gvt. You are not supposed to fail
on the first sets everything should stay at 10 reps , use adequate load , rest 1 minute in between
each set , use a platform to elevate ur legs so u can go into a deep stretch at the bottom.

Decline sit up 3 sets 8-15 reps Notes: Slow eccentrics so u don’t fucking rip ur abdominal wall ,
let ur head hit the bottom of the pad , use the highest adjustment position possible.

Leg extension 3 sets 5-10 reps Notes: Make sure ur ass isn’t coming off the bench

Seated hamstring curl 2 sets 7-13 reps Notes: Partials after failure

TAKE A FUCKING REST DAY AFTER THESE 3 SESSIONS U FAT FUCK

PULL 2
Barbell Row 3X5 Notes: Don’t go beyond failure and don’t reach failure on this row. You can
either tuck in your elbows for more lats or flare them out more for more traps up to you , either
way this is strength work not supposed to fail.

Neutral grip pulldown Or neutral grip pull up 3 sets 5-9 reps Notes: Don’t go into full elbow
lockout on any of these.

Standart cable seated row but with flared elbows OR machine row with a grip that targets the
traps 1 set 5-10 reps Notes: Use flared elbows on any of these.

Trap bar shrugs 3 sets 10-15 reps Notes: DROPSET Into power shrugs after reaching failure and
do same reps you did on every set (Example you did 11 reps and failed do 11 reps of power
shrugs after)

One arm cable lat row OR One arm dumbell row OR Cable lat pullover 3 sets 7-12 reps Notes: If
rows use a close elbow tuck and get a crazy stretch by rounding out your upper back , without
compromising lower back or rounding it. If cable lat pullover set the pin to the heighest possible
thing and take a step back , don’t be a retard.

Reverse pec deck or one arm cable fly 3 sets 8-15 reps Notes: Partials after failure

Ez bar curl 3 sets 5-8 reps Notes: just curl without cheating blud , use a closer grip if u want

Preacher hammer curl 3 sets 6-12 reps Notes: Use a bar that puts your hands in a neutral position
on the preacher curl pad thing machine , if you don’t have that use a dumbell instead and use a
neutral grip position on it .

Finger curl 4 sets 10-15 reps Notes: Stand up with a barbell , lean a bit forward so it doesn’t hit
ur dick , curl with ur fingers not wrists.

PUSH 2
Incline bench press OR Smith machine incline bench press 3X5 Notes: Use a close grip if u want
more triceps and front delts.

Machine Shoulder press Or dumbbell shoulder press 1 set 5-10 reps Notes: Notes: Don’t flare ur
elbows like every other retard

Machine chest press 2 sets 5-10 reps Notes: Use a machine chest press (no shit)

Lu raises 3 sets 10-15 reps Notes: On every set After failure do normal standing dumbell lat
raises , Go overhead make sure the dumbbells touch each other before going back down

Cable fly (medium or high pin stack position) or pec deck 2 sets 10-15 reps Notes: cable flies are
better bro

Dual rope tricep pushdown or short rope tricep pushdown or Cross body cable extensions 3 sets
8-15 reps Notes: its just pushdowns man

Katana extensions Or Single arm cable overhead extension Or Rope overhead tricep extension: 2
sets 8-15 reps Notes: Don’t arch ur lower back

LEGS 2
Neck curl 2 sets 12-25 reps Notes: Don’t be an idiot and use heavy ass weight

Hack squats OR Pendulum squats OR Smith machine hack squats OR Quad biased leg press 3
sets 5-10 reps Notes: Any of these are gonna be crazy quad focused builders

Rdls Or back extensions 3 sets 8-15 reps Notes: If rdls make sure the bar isn’t drifting away and
keep it close to ur shins , if back extensions see notes in first leg day blud.

Any calf exercise 3 sets 10-15 reps Notes: omg no GVT this time (your ass isn’t ready for the
next shit tho)
Adductors and Abductors BOTH 2 sets 10-15 reps Notes: Do adductors first for 2 sets then do
abductors afterwards , include partials after failure

Decline sit up 3 sets 8-15 reps Notes: Slow eccentrics so u don’t fucking rip ur abdominal wall ,
let ur head hit the bottom of the pad , use the highest adjustment position possible.

Bulgarian split squats 1 set both legs WITH bodyweight dropset after failure Notes: After failure
drop the dumbells and do a dropset with just ur bodyweight till failure again , Use a short stride
leg position for more quads or a long leg stride for more glutes.

Lying leg curl OR Seated hamstring curl 2 sets 6-12 reps WITH partials after failing Notes:
Partials after failure

TAKE A FUCKING REST DAY AFTER THIS SECOND CYCLE AND START THE
PROGRAM AGAIN , YES THE PROGRAM DOESN’T FIT INTO A FULL WEEK , COUNT
1 WEEK AS ONE CYCLE ONCE U COMPLETE LEGS 2 AND START OVER FROM PULL
1