The Push-Pull Wave or P.P.W. is a 4-Day Push/Pull program that is based on the time tested, proven principles of strength and muscle growth. This 4 day routine is strategically designed to produce adaptations using the 2 main mechanisms of muscle hypertrophy: mechanical tension and muscle damage.

Push workouts will consist of training every muscle-group—lower and upper body—responsible for pushing and pressing. These sessions will be focused mainly (but not completely) on the anterior of the body. On these day’s we’ll focus on the chest, shoulders, quadriceps, and triceps.

Pull workouts will consist of training every muscle-group—lower and upper body—responsible for pulling. These sessions will be focused mainly (but not completely) on the posterior of the body. On these day’s we’ll focus on the upper-back, traps, lats, biceps, hamstrings, and glutes.

Because we’ll be undulating the rep ranges—switching back and forth from high intensity to moderate—the load we’ll use throughout the week will go up and down (like a wave). The reason we do this is twofold: (1) it allows more rest time in between heavier, more taxing sessions and (2) it allows us to train for different adaptations, creating a cycle for gaining strength and size (more on this later).

Simple enough, right?

Now let’s delve in, shall we?

The Push-Pull Wave Rules

The Push-Pull Wave Workout

Day 1: 

Day 2: 

Day 3: 

Day 4: 

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