Train
Full Body · Push

Push / Pull / Legs 30

Push / Pull / Legs 30 preview
Full Body · 30 min
Push / Pull / Legs 30

Full split in one session: push, pull, and legs. Uses the trailer for pulling work.

30 min
Push
Truck stop
Session timer
0:00

Space needed

6ft x 6ft, cab step, trailer bar or strap

Warm-up

  • Push-Up
    10 reps

    Set the shoulder blades before every rep.

  • Inverted Row (short lever)
    10 reps

    Squeeze the mid-back at the top.

  • Cossack Squat
    6/side

    Sit into one heel, other leg long and toes up.

Push

3 rounds
  • Push-Up
    10-15 reps / 45s

    Elbows at 45, full lockout at the top.

  • Pike Push-Up
    6-10 reps / 45s

    Feet on cab step, hips high, crown of head between the hands.

Pull

3 rounds
  • Inverted Row
    8-12 reps / 45s

    Lean back, chest to hands, pause at the top.

  • Chin-Up (or negatives)
    3-6 reps / 60s

    Full hang to chin over the bar. If none yet, slow lowering only.

Legs

3 rounds
  • Bulgarian Split Squat
    10/side / 45s

    Torso tall, front knee tracks over the middle toe.

  • Wall Sit
    45-60s / 60s

    Knees at 90, back flat on the trailer, breathe.

Coach note

The full menu. Use this once a week when you've got the time and a good grip point.