Thank-You
Thanks for purchasing the plan! After the success of my first Push/Pull Workout Plan and the positive
response I got, I realised I needed to make a full, more in detail edit. Many people were still asking for
my Diet Plan and lots of other smaller details which weren’t originally added.
And so, this time round, I’ve spent the last couple of weeks creating this new plan, with as many small
details as possible. As well as this, now you have bought the plan, if you need any help, or have any
questions, you can message me on my personal Instagram page @samraeburnn. Normally I have far too
many requests on my main page to respond to all of them. But now I will be able to.
PLEASE SEND ME FEEDBACK
ContentsNEW UPDATED WORKOUT PLAN
Since releasing my first plan, I have learnt even more ways to improve it, although the original would
still work very well, and you would still see significant gains. You can almost always make things for
efficient.
One of the main things I learnt was about overtraining, obviously I knew what it was before, but never
fully realised how damaging it can be. I found myself making less and less progress until I changed this,
and I am now back making substantial physical and strength gains.
For most of us, the gym is very enjoyable, and we don’t want to be doing less volume, but this
unnecessary volume can quite literally kill gains, or at a minimum not result in anything more. It is much
more beneficial to focus on intensity rather than excessive volume.
My new workout plan focuses on this, reducing the volume and pushing yourself much more and getting
more out of the session.
NEW DIET/MEAL PLAN
After releasing the first workout plan, many people then began asking for my diet plan as this is
just as important, if not more than the workout plan. I can’t go into precise detail as to what I
eat every day as it isn’t the same each day. But I will give multiple examples for bulking of what
I have for Breakfast, Lunch, Dinner and Snacks.
Push/Pull/Legs Workout Routine (PPL)-
PUSH DAY
Sets
Reps
Weight
Targets
Notes
Barbell Bench Press
3
8-12
-
Mid chest
Control the
eccentric and
power through the
concentric.
I also like to pause
at the bottom of
the rep for half a
second to increase
time under tension.
Dumbell Shoulder
Press
Tricep rope
pushdown
Weighted Dips
3
8-10
-
Front Delt
3
12
-
Long Head
3
12
-
Lower Chest
Cable lateral raises
3
STF
-
Mid Delt
Weighted Tricep
Dips
Incline Barbell
Bench Press
Rear Delt High Cable
Fly
3
12
-
3
12
-
Long & Lateral
Head
Upper Chest
3
STF
-
Rear Delt
I feel my lower
chest working more
if I lean forwards a
little during the dip.
Don’t bend your
elbow at all.
Stand backwards
from the cable so
your working arm is
in line with the
cable when at the
top of the rep.
Overhead Katana
Extensions
3
12
-
Medial head
Focus on controlling
the eccentric
PULL DAY
Sets
Reps
Weight
Targets
Barbell Rows
3
10-15
-
Lats & Rear Delts
Incline Dumbbell
curls
Chest Supported
Upper Back Row
3
8-12
-
Long Head
3
8-12
-
Upper back
Preacher Curls
3
8 (each arm)
-
Short Head
JGP Bench Lat
Pulldown
3
12
-
Lats
Notes
Squeeze and hold at
the top of the rep
Keep your back
straight.
Minimise crunching
to the side.
Squeeze and hold for
half a second at the
bottom of the rep.
Keep your hand
neutral, don’t rotate
during the rep
Cross-Body Hammer
curls
3
6 (each arm)
-
Short Head &
Forearms
LEG DAY
Sets
Reps
Weight
Targets
Notes
Barbell Squats
3
8-10
-
All
Prioritise tempo
before progressive
overloading
Leg Extension
3
8-12
-
Quads
Hold at the top of
the rep for half a
second
Lying Leg Curl
3
15
-
Hamstring
Slow eccentric
Leg Press
3
12
-
Quads
Hip Abductor
3
12
-
Hip Abductor
Hip Adductor
3
12
-
Hip Adductor
Bulgarian Split Squats
3
12(each)
-
Quads & Glutes
Prioritise Intensity over volume, you can most likely do heavier than you think you can. Up
your weight on everything by even a couple kg and if you push yourself you’ll most likely be
able to get it up.
I also highly recommend keeping a logbook in the notes on your phone. Track the weight you
do for each exercise every session, then aim to beat the previous session in either managing
to get more of those last few reps, or by then increasing the weight.
If using this PPL Split, your weekly routine should go Push, Pull, Legs, Push, Pull, Legs, Rest.
Making sure you have equal breaks between the same days.
So, you should use the above 4 times a week, along with 2 leg days on Wednesday and
Saturday.
SUPPLEMENTS
TAKE AT YOUR OWN RISK, I AM NOT A DIETRITIAN, NUTRIONIST, DOCTOR
Please do your own research, and make sure what is suitable for you.
CreatineCreatine is the most studied supplement in the world, it improves strength, increases lean muscle mass, and helps muscle
recovery.
Creatine supplementation with specific view to exercise/sports performance: an update (nih.gov)
AshwagandhaAshwagandha can help with a lot of things, you can read the full details below. But the main reason I use it is because it reduces
stress and anxiety. This is a positive in itself, but stress is one of the biggest killers of Testosterone Production, and so by
reducing my stress levels, my Testosterone levels will stay a lot higher than they otherwise would. Having high Testosterone
then helps with muscle growth.
An Overview on Ashwagandha: A HYPERLINK "https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/" HYPERLINK
"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/" HYPERLINK
"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/"Rasayana HYPERLINK
"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/" HYPERLINK
"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/" HYPERLINK
"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3252722/" (Rejuvenator) of Ayurveda (nih.gov)
12 Proven Health Benefits of Ashwagandha (healthline.com)
Effect of testosterone on muscle mass and muscle protein synthesis - PubMed (nih.gov)
Vitamin DVitamin D supplements are often recommended to most people normally, as we often don’t get enough sunlight, especially in
the Winter months. Vitamin D can help maintain testosterone levels, and testosterone plays a large role in muscle growth.
Effect of vitamin D supplementation on testosterone levels in men - PubMed (nih.gov)
Effect of testosterone on muscle mass and muscle protein synthesis - PubMed (nih.gov)
Protein PowderAlthough it’s always best to have proper foods, on some days it’s hard to always get in your macros, and with protein being
especially important, I like to use protein powder. I either have it with milk, hot chocolate or in a chocolate mug cake.
Pre-WorkoutPre-workout helps me have the energy I need to go the hardest I can with the most intensity, to make sure I get the most out of
every workout.
However, I don’t use it every session, only on days I feel especially rough or tired, people often become reliant on it and then
can’t perform well without it. It can also result in you becoming very lethargic whenever you aren’t on it.
If you do decide to use it, I recommend using low caffeine types, as it makes it harder to become reliant on it, and it is better for
you.
Before every session I like to have 2 bananas & 2 squares bars, and pasta if I can a couple hours before. This is a great, healthier,
cheaper alternative and will also help get in those extra calories.
I PURCHASE ALL MY SUPPLEMENTS FROM MYPROTEIN
GET 40% OFF YOUR ENTIRE ORDER USING THIS LINK ONLY & WITH CODE:
SAMGYM
LINK: https://prf.hn/l/6qlq32e
DIET IDEAS & MEALSBreakfastsBulking Protein smoothie/shake-
You can add any of these individual ingredients to suit you specifically, or add any of your own,
there are endless options, here's one that I make:
2 x egg
2 x scoop myprotein whey protein
500ml milk
3 tbsp olive oil
1x banana
150g frozen berries
100g oats
7g creatine
Rough Macros: 1500 kcal, 60g Protein
Other possible ingredients: Peanut Butter, Ice cream, Nutella, Honey,
Scrambled egg3x eggs
2x slices brown wholegrain
Rough Macros: 400 kcal, 25g Protein
Lunches/DinnersMCDONALDS WORKERS’ CODE (DIRTY BULK HACK) Big Mac & Medium Fries for £1.99
81733606
Pesto Pasta220g Pasta + 1 Jar Pesto
Rough Macros: 1100 kcal, 25g Protein
Chicken nuggetsBirds Eye 44 Chicken Nuggets with Golden Wholegrain | Ocado
(24 nuggets) Rough Macros: 950 kcal, 50g Protein
Chicago Town PizzaChicago Town Takeaway Large Stuffed Pepperoni Pizza | Ocado
Rough Macros: 1700 kcal, 65g Protein
Dirty Snacks/DessertsChocolate mug cake (Replace 1 tbsp Cocoa Powder with Chocolate Whey Protein)Microwave mug cake recipe | BBC Good Food
Rough Macros: 1150 kcal, 50g Protein
Hot Chocolate (Replace 1tbsp Cocoa Powder with Chocolate Whey Protein)Homemade hot chocolate recipe | BBC Good Food
Rough Macros: 500 kcal, 40g Protein
SLEEPINGI aim to get 9 hours of sleep every night, many people ignore how important quality sleep really
is with building muscle. If simple terms, working out breaks down the muscle, food/protein is
what rebuilds the muscles bigger and stronger, but sleep is the time where this regrowth
actually happens. So, you will be missing out on the gains you’ve earnt at the gym and your diet
if you aren’t sleeping enough.
SOCIALS/CONTACT MEsamraeburnbusiness@gmail.com
@samraeburngym on Instagram
@samraeburn on Tiktok
‘Sam Raeburn’ on YouTube