A Complete Guide to My Workout Routine

This is a basic guide to the workout routines linked, its very important you know how to actually go about implementing them, that way you can make the most use out of it & get your beginner gains :)

This is a push, pull legs routine (PPL) & is meant to be done 6 days out of the week.

this workout contains the complete amount of sets, rep ranges, & progressive overload system so that you should be able to have more than enough stimi to grow muscle Aesthetically.

Muscles to target

The main muscles that this routine hits are some pretty foundational.

Push days

- delts

- chest (mid, upper & lower)

- triceps

Pull days

- Lats

- biceps

- traps

- rear delts

Leg days

- calves

- quads

- hamstrings

- glutes

How to progressive overload:

This all comes down to the rep ranges I have per exercise group in these templates. typically the distribution

is pretty simple.

I divide muscles into fast twitch dominant & slow twitch dominant. The logic here is pretty simple, the slow

twitch dominant muscle require slight more

volume in order to get enough stimuli in order to cause growth so teh progression

looks something like this;

Slow twitch: 12-16

Fast Twitch: 8-12

The way go about it progressive over loading is pretty simple. the idea is, every

weak you are doing1 of 3 things. That is either

cutting down rest periods between sets, or increasing the amount of reps performed

per set, or increasing the weight we are lifting. The only catch is you do this, you do the incremental

improvements within the parameters

laid out per exercise

& muscle group, as well as teh most effective

rest period times. So for example, if I

wamt to pregressive overlaad

on the Chest press, id 1st start off at 8 reps per set with a 60 second rest period between sets,

then in teh 2nd week, id keep teh same reps but id reduce my rest period

form 60 seconds

to 40 second, or 30 seconds

between teh sets, than after that, I will increase

the reps to 9, and so on some forth until I get to 12 reps per set & a 30-40 second rest period between the sets,

than I'd increase the weight. And that is the basic idea, for all exercises shown in the workout routine,

just make sure to adjust for rep ranges.

Rest periods:

In general rest periods between sets should be about 30-90 seconds long.

This routine is my own adaptation of training principles I've learned from evidence-based coaches, particularly Jeff Nippard, combined with the modifications I've made through my own experience and research.

Workout Routines:

Check out my workout template: 'Push ':

https://link.strong.app/poaytqse

Check out my workout template: 'Pull Day':

https://link.strong.app/tocozdrw

Check out my workout template: 'Legs':

https://link.strong.app/pjrnuyij

Check out my workout template: 'Push 2':

https://link.strong.app/hswzmfcv

Check out my workout template: 'Pull 2':

https://link.strong.app/hjonjfls

Check out my workout template: 'Legs 2':

https://link.strong.app/gqzdwbdo

If you found this guide helpful and want help applying it to your own training, you're welcome to join me inside ADOREBIOR.

We host live coaching calls every Wednesday where members can ask questions and receive personalized feedback on their training, nutrition, and physique development.

You can start with a 7-day free trial, and if it isn't for you, simply cancel before the trial ends.

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Playlist videos of WorkOuts:

Push 1

- Chest press (8-12)

- Dumbell Larson Press (8-12)

- Eccentric Accentuated Cable Lateral Raise (8-12)

- A1 Press Around (8-12)

- Weighted Dips (8-12)

- Cross Body Cable Y Raises Side Delt (8-12)

- Triceps Press Down (8-12)

- N1 Style Cross Body Tricep Extension (8-12)