FULL 12 WEEK PUSH,PULL,LEGS PROGRAM!- BUILD MUSCLE & STRENGTH! –
FULL 12 WEEK MUSCLE BUILDING 4 DAY SPLIT PROGRAM:
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Looking to increase your PULLING POWER? This program is designed to do just that! A strong back will not only help you in other lifts, but sports as well; especially those that involve a lot of pulling. Each Phase is designed to take your body one step closer to being as strong as it can be. But, DO NOT skip your DELOAD week! Putting a lot of stress on your central nervous system and not giving it time to rest can result in overtraining. Be sure to keep us posted on your strength gains! Hermanites Train Harder! #HTH
• 3 reps per set
• Sets will vary per Phase (See below)
• Rest as long as needed between sets
(0:49)- Band Retraction
(0:51)- Shoulder Warm-Up
(0:54)- Deadhang Pull-Up (12 reps)
(1:07)- Routine Sets & Reps
(1:46)- Weighted Sternum Chin-Up
(4:15)- Single-Arm Barbell Bent-Over Row
(7:15)- Barbell Shrug (3 Second Pause At Top)
(9:43)- Superman Hyperextension (60 Second hold + 3 sets of 10 reps)
(12:02)- Recovery Time!
PHASE-1 (Weeks 1-3)
• 11 – 15 sets
• 3 reps per set
PHASE-2 (Weeks 4-9)
• 16 – 20 sets
• 3 reps per set
• Increase Superman Hold by 5 reps (15 reps)
PHASE-3 (Weeks 10-12)
• HEAVY 8-10 sets
• 3 reps per set
• Increase Superman Hold by 5 reps (20 reps)
DELOAD (1-2 Weeks)
• Light to Moderate Weight
• 3 reps per set
• Increase Superman Hold by 5 reps (25 reps)
48 comments
That is so awesome! I love hearing that! Keep training hard! 🙂 We will ALWAYS be posting useful videos! Don't you worry! 🙂
That is so amazing!!! congratulations! and yes, when I am in Sweden, you owe me a shake for sure!
keep training hard and good luck with your new career!
Thanks for the kind words my friend!
working on it BRAH
I will check them out.. but my lats pop pretty well man! (0:15)
That last exercise I will not do within sight of another human being.
lmao the gym managers might kindly ask you to leave haha
Have any tips on how to get neck veins like you? 😛
deadlift, sometimes i get sore from intense deading in my neck and just above my clavicles
How many times a week should i do this program?
Hey Scott first thing thx for the motivation to go to training every day bro big thx for that but one question i am 15 should i do heavy deadlifts? answer would help me much thx :)(sry for bad english)
that thing on you neck.. snake? 😀
Lookin good mate!
LOL size doesnt matter.
HEY SCOTT YOU ARE THE BEST TRAINER IN YOUTUBE
wearing new shoes are we scott?! no more wrestling shoes/!
Scott do you have a back workout for home workout…
@broadcastmyself07 no muscle gain is usually between 12-15 reps, muscle endurance is very high reps, 15+ and strength is low reps 3-5, for a mixture of all is about between 8-12, hope this helps you and everyone else!
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this guy not just his body is perfect . and is that is obviously his natural. this is what me and other guys out there need for motivation. All the best Scott.
Okay, thanks for the tips man 🙂 i do deadlifts and havn't got any neck veins yet, but thanks either way 😛
dont wish, work for it!
And you must just have the perfect build right?
If you want to get a six pack, i suggest you make a search on Google for "Aston Muscle Ripper". You are guaranteed to end up getting the body you should have.
nice workout but, power back workout without deadlifts?
just a friendly recommendation.
I'm sorry, Scott, I love your videos, but I fail to see how a shrug will help me be stronger.
Where's "Strictly Strength Legs?"
2:04, sudden arnold voice
Then start working out daily.
Great film clip. Youtube is wonderful for this sort of info.My homeboy had been bullied. He explained he was planning to grow muscle mass. I didn't believe him. Til shortly after that he gained 40lbs of natural muscle mass. He tried the Muscle Building Bible (Google it). He does not get bullied these days. I personally subscribed last week. See what will happen. Not to mention the mans emails are fucking interesting!
can we expect to see eome gainzzz too during this phase
Thanks a lot Scott. Been seeing some real fitness results since I started watching your videos before hitting the gym.
Hermanites Train Hard
it is not about wishing, it is about wanting and doing.
While doing this program will I gain muscle too?
can someone answer me please , this program will make u gain mass and strength or just strength ?
gotta love those barbell shrug faces
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Scott, i have injury in my elbow, i consulted many doctors, nth happened , iam in this situation since 1 year, when i workout harder or heavier weight on my exercises i start to have pain in my elbow, please advise.
ur videos are great, regards from Jordan
Yes I agree cant even believe it. even i was very sad since i workout well for abs but nothing was coming. And My international body building trainer also recommended this 7 food elements to kill your fat belly. worth watch here now bit.ly/16xaBEk?=vqhdv
wow this guy is like the prophet of workouts and body mechanincs
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Yea lets just use bitch weight on single arm barbell row then add 2.5 lbs… Strength ..push
the monkey in top left 5:35 scared the shit outta me…
the monkey in top left 5:35 scared the shit outta me…
Wow. Excellent film.
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When do i put in the deload week Scott thanks