PUSH & PULL Days: Slightly harder/more advanced than the conventional split as the muscle group pairings are more related/synergistic muscle pairings (All upper & lower PUSH day, with all upper & lower PULL day). These are also developed as phase 2-3 cards. Meaning, exercise selections for both phases are on there and you are to select the most appropriate for the situation.
Split: (Typically: Mon-Day 1, Tue-Day 2, Wed-Rest, Thur-Day 3, Fri-Day4, Sat-Rest, Sun-Rest)
Day 1:Upper & Lower PUSH Day (Chest, Shoulders, Triceps, Quads, Etc.)-1
Day 2: Upper & Lower PULL Day (Back, Shoulders, Biceps, Hams, Calf, Etc.)-1
Day 3: Upper & Lower PUSH Day (Chest, Shoulders, Triceps, Quads, Etc.)-2
Day 4: Upper & Lower PULL Day-(Back, Shoulders, Biceps, Hams, Calf, Etc.)-2
Phase 2-3 (4 day Fix with conventional split):
