Full Body Push/Pull

Ok, here’s the program I did for the first six weeks of this challenge. It’s 4 days per week, so it’s quite manageable. It’s short duration, and it’s hard. Every day is a full body workout – 2 strength workouts, 2 volume workouts. Strength workouts will help you develop the strength needed to lift heavier. Volume workouts are all about making the muscles look pretty.

Please make sure to employ a dynamic warm up before every workout. Additionally, if you’re looking to release weight, do your cardio first. If you’re looking to gain muscle mass, do your cardio after.


MONDAY – STRENGTH PULL (80% of your max weight) 4 SETS 3 REPS

  • Deadlift – (2 MIN REST)one of the best exercises there is, and also one of the most risky and complex if you’re unfamiliar with it. Start light. Get the form correct.
  • Assisted Bicep Curl – (1 MIN REST) EZ Curl bar, but lean slightly against a wall (not shown in video). Make sure your shoulders, elbows and butt stay against the wall the entire time.
  • Cable Lat Pulldown or Wide Grip Pull-ups (1 MIN REST)
  • Stiff Leg Deadlift – (1 MIN REST) again, a great exercise. It will stretch you. Be very careful with form.
  • Weighted Crunch – 4 sets, 10 reps – (1 MIN REST) I use barbell plates for this, but you can use anything really

TUESDAY – STRENGTH PUSH (80% of your max weight) 4 SETS 3 REPS

THURSDAY – VOLUME PULL (40% of your max weight) 2 SETS 12+ REPS

On strength days we only do the 3 reps. They are HEAVY and already hard. On volume days, the weight is less so we can do more reps. The minimum is 12. Do each set to fail. If you find yourself able to do more than 20 reps of an exercise, increase the weight next time.

FRIDAY – VOLUME PUSH (40% of your max weight) 2 SETS OF 12+ REPS


After your first 6 weeks of this program, you may want to change it up. Sure, you’re adding weight to every workout already, but this will really help you focus in on developing your arms, and the extra burn makes everything good.



If you’re ready to commit and join me on this transformation, comment your commitment below. And don’t forget to join our Facebook group, Way of the Brutor, where we have a professional nutritionist, fitness coach, and competition bodybuilder as part of this limited opportunity.

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