Free Program Design Template: Push, Pull, Legs with Aerobics
Plus, Access 60+ Additional Program Templates Instantly with CoachRx!
We're excited to announce the latest addition to the CoachRx program library: Push, Pull, Legs with Aerobics & Strength Speed Program. This innovative program is a fresh take on the popular Push, Pull, Legs (PPL) split, expertly designed to incorporate aerobic work and strength speed training for a comprehensive fitness approach.
Let's dive into why this program is a game-changer for intermediate to advanced trainees and how it can revolutionize your approach to balanced fitness programming.
Push, Pull, Legs with Aerobics Program
Why Push, Pull, Legs with Aerobics & Strength Speed Matters
Comprehensive Fitness: By combining resistance training, aerobic work, and strength speed exercises, this program targets all aspects of fitness.
Upper Body Focus: The split is ideal for trainees who benefit from an upper-body dominant training regimen.
Balanced Approach: The inclusion of aerobic days ensures cardiovascular health isn't neglected in pursuit of strength gains.
Advanced Progression: Strength speed work adds a dynamic element, perfect for intermediate to advanced trainees looking to break through plateaus.
Program Design Insights
5-Day Split: The program spreads workouts across 5 days, allowing for intense focus on each body part while incorporating crucial recovery time.
Varied Intensity: By alternating between resistance days and aerobic days, the program manages fatigue and promotes overall fitness.
Strategic Rest: Two rest days are incorporated to ensure adequate recovery and prevent overtraining.
Weekly Schedule Breakdown
Monday: Push
Focus: Upper body pushing movements (chest, shoulders, triceps)
Includes strength speed work for explosive power
Tuesday: Aerobic (Easy)
Focus: Low-intensity steady-state cardio for recovery and base building
Wednesday: Pull
Focus: Upper body pulling movements (back, biceps)
Incorporates strength speed exercises for the posterior chain
Thursday: Rest
Active recovery or complete rest to promote muscle repair and growth
Friday: Aerobic (Easy + Tough)
Combines low-intensity work with high-intensity intervals for comprehensive cardiovascular training
Saturday: Legs
Focus: Lower body exercises (quads, hamstrings, glutes, calves)
Includes strength speed work for lower body power development
Sunday: Rest
Another recovery day to ensure full supercompensation before the next training cycle
This carefully planned schedule ensures a balance between strength development, cardiovascular fitness, and adequate recovery.
The Science Behind the PPL Split with Aerobics & Strength Speed
Muscle Group Specialization: The PPL split allows for targeted volume on specific muscle groups, promoting hypertrophy and strength gains.
Cardiovascular Benefits: Regular aerobic work improves heart health, enhances recovery, and supports overall fitness.
Neural Adaptations: Strength speed work improves the nervous system's ability to recruit muscle fibers quickly, enhancing power output.
Recovery Optimization: The program's structure allows for 48-72 hours of recovery for each muscle group, promoting optimal adaptation.
Sample Training Week
Transform Your Coaching Approach
As part of our Coach Like the Pros experience, you gain access to this innovative program and many others. These expertly curated designs offer a treasure trove of inspiration, enhancing your coaching creativity and effectiveness, especially for clients looking to balance multiple fitness goals.
Dive into the Push, Pull, Legs with Aerobics & Strength Speed Program and explore our extensive program library. By joining Coach Like the Pros inside your free trial of CoachRx, you can witness a new era in dynamic, effective, and balanced fitness training.Sample Training Week
Remember, achieving a balance between strength, speed, and endurance doesn't have to be complicated. With the right program and coaching, your clients can experience comprehensive fitness improvements. Let CoachRx and our Push, Pull, Legs with Aerobics & Strength Speed Program show you how to take your clients' fitness to the next level!
Elevate Your Clients' Training Experience
With CoachRx, you can diversify your coaching toolkit and make a lasting impact on your clients' endurance journeys. Our Push, Pull, Legs with Aerobics & Strength Speed program is just one of the many innovative solutions we offer to help you stand out as a top-tier coach who can deliver comprehensive results.
Join us in transforming the way you approach strength, speed, and endurance training. Equip yourself with the knowledge and resources to push your intermediate to advanced clients to new heights, ensuring they achieve their diverse fitness goals efficiently and effectively.
Why Choose CoachRx?
60+ Free Program Templates: Access a wide range of expertly designed programs for all levels, available instantly.
Professional Coaching Tools: Utilize state-of-the-art tools to enhance your coaching efficiency and effectiveness.
Continuous Inspiration: Stay ahead with new templates added monthly, ensuring your clients always get fresh, engaging workouts.
Start your commitment-free trial today and explore our library of over 60 progressive programs. Experience firsthand how smarter programming combined with a premium coaching app can elevate your coaching value.
With Coach Like the Pros, not only will you be able to explore and assign 60+ programs, including this one, for yourself, but you’ll also get to test out the CoachRx systems that make for a plug-and-play program design experience.
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