HPMP - Push Pull Legs Split - Introduction

Intro – Building Discipline Through Movement

This isn’t about lifting the heaviest weight in the gym. It’s about building structure, control, and self-respect. We lift six days a week not to punish our bodies, but to train them to be consistent. Each session starts with intention — warming the body, focusing the mind, and getting the blood moving before any heavy work. You’re going to learn how to train with control, volume, and time under tension — the real growth factors.

Fast Facts (Teaching Focus)

Split: Push / Pull / Legs

Frequency: 6 days per week (Heavy + Light alternation)

Goal: Hypertrophy & muscle control through volume

Duration: 90–120 minutes

Experience Level: Beginner to Intermediate

Focus: Proper form, volume progression, soreness feedback

Advanced Techniques: Supersets, pauses, drop-sets to failure

Recovery: Sleep, hydration, protein intake, and mobility work

Warm-Up Routine (Coaching Style Explanation)

1. Stretching (5–10 minutes) Focus on joints and muscles you’ll use that day:- Push Day: shoulders, chest, triceps- Pull Day: lats, biceps, posterior chain- Leg Day: hips, quads, hamstrings, glutes. This isn’t the lazy stretch before P.E. — this is targeted mobility.

2. Foam Rolling (5 minutes) Think of this as ironing out the tightness before you move. Focus on your lats, quads, glutes, and calves. Slow, 30–60 second passes per area. If it hurts, that means you’re doing it right — don’t rush.

3. Cardio Activation (10 minutes) Light jog, incline walk, or stair stepper. Goal: get the heart rate up, sweat started, and breathing steady. You’re not trying to exhaust yourself, just wake up the body.

4. Machine Warm-Up (3 sets) Choose a machine that mimics your first compound lift. If your first lift is bench press, use a chest press machine. 3 light sets (25% then 50% of working weight), controlled tempo, full range of motion.

The Core Training Framework (Coach Teaching Mode)

Step 1: Compound Lift #1

2 Warm-Up Sets to start each Compound exercise (light to medium weight) then

3–4 Working Sets (8–12 reps). On rep 12, if you could squeeze out one more, you’re in the right zone. Don’t max out early — train the muscle, not your ego. Also don't short yourself if you could get 15, get 15 but increase the weight by 5-10 lbs on the next set and try to get 8 or more .

Form Cues: Brace your core before each rep.- Control the lowering phase (2–3 seconds). Explode up under control (1 second).- Keep joints stacked, shoulders retracted, full range of motion.

Step 2: Compound Lift #2 (Same Muscle Group)

Choose a second compound lift that targets a slightly different angle. 5 total sets (2 warm-up + 3 working). The second compound ensures you build both strength and volume tolerance.

Examples:

Push Day → Incline Press after Flat Press-

Pull Day → Seated Row after Lat Pulldown

Legs → Leg Press after Squats

Step 3: Isolation Work (The Growth Zone)

Now that the big lifts are done, this is where we polish the muscle. Pick 2 isolation exercises and take them into controlled fatigue.

Structure:- 4–5 sets- 12–15 reps- Final set is a drop-set to failure (reduce weight 20–30%) and keep going until clean form fails.

You’ll feel the burn — that’s where the real adaptation starts.

Why:- Time under tension drives growth.- The lighter load keeps you safe but challenges endurance.

Advanced Techniques

• Supersets: Pair two opposite or complementary movements (e.g., triceps pushdowns + lateral raises). Less rest, more intensity.

• Pauses: Stop for 1–2 seconds at the bottom of a rep to build stability and control.

• Slow Eccentric: Count '1, 2, 3' on the way down — builds muscle under control, not momentum.

Recording & Accountability

After each workout, write down:- Exercises performed- Weights used- Reps completed- Soreness next day (1–10 scale)This helps you track what truly works — soreness is feedback, not punishment.

Coach’s Message

You don’t lift for attention. You lift for progress. Wear your hoodie, stay quiet, and move with purpose. The day you take that drenched sweatshirt off and see your pump — that’s the result of every controlled rep, every tracked workout, every disciplined decision. You don’t need heavy deadlifts to prove strength — you need discipline and good form. Train for longevity, not likes. Train to be strong for life.