The Iron Resilience Push Pull Legs Routine

This is a hardcore, hypertrophy-focused push/pull/legs training split built for the natural lifter running a high-protein ketogenic diet. Prioritizing intensity, strategic volume, and maximum recovery, this routine supports cutting phases and lean muscle retention. Macros should be based on 1.25–1.5g of protein per lb of bodyweight, high fat, and carbs under 50g/day—ideally <30g for deep ketosis.

Why Keto Works for This

• Stable Energy: Fat-adapted training reduces blood sugar crashes and supports endurance and intensity across long sessions.
• Muscle Sparing: High protein + ketones reduce catabolism during calorie deficits and fasted training.
• Hormonal Support: Cholesterol-based fats fuel testosterone production, supporting strength and mood during cuts.

Weekly Schedule

• Monday – Push
• Tuesday – Pull
• Wednesday – Legs
• Thursday – Push
• Friday – Pull
• Saturday – Legs
• Sunday – Off, Mobility, or Pump Day

Push Days – Chest, Delts, Triceps

• Flat Barbell Bench Press – 4×6–12
• Incline Dumbbell Press (heavy) – 3×8–10
• Incline Dumbbell Flye-Pullover Hybrid – 2×10–12
• Seated Dumbbell Overhead Press – 3×10–12
• Lateral Raise (strict, slow) – 4×12–20
• Cable Chest Fly (mid to low angle) – 3×15–20
• Overhead Cable/Dumbbell Triceps Extensions – 3×12–15
• Rope Pushdowns – 3×15–20
• Cable Rear Delt Fly/Bent-Over Raise – 3×15–20

Pull Days – Lats, Traps, Biceps

• Rack Pulls – 3×6–10
• Barbell Row – 3×10–12
• Close-Grip Lat Pulldown – 3×12–15
• Neutral-Grip Pull-Ups or Tuck Knee Rows – 2–3 sets to failure
• Barbell Shrugs (pause at top) – 3×15–20
• Dumbbell Hammer Curls – 3×10–12
• Barbell Curl (tight form) – 3×10–12
• Concentration Curls – 2×12–15

Leg Days – Thighs, Calves, Glutes

• Barbell Squat – 3×6–12
• Hack Squat Machine – 3×10–12
• Good Mornings – 3×10–12
• Leg Extension Machine – 3×12–15
• Standing Calf Raise Machine – 4×15–20
• Hanging Leg Raises – 3×12–15
• Cable Crunches – 3×15–20
• Weighted Decline Sit-Ups – 2×15–20
• Side Bends – 3×15–20/side
• Planks – 2×60 sec (or max hold)
• HIIT: 6–10 rounds: 20s max effort / 40s rest (burpees, sled push, sprint bike, rower)

Optional Day 7 – Pump + Calisthenics

• Incline Cable or Machine Chest Press – 3–4×12–15
• Pec Deck Flyes – 3×15–20
• Lateral Raises (cable/dumbbell) – 4×15–20
• Reverse Pec Deck – 3×15–20
• Overhead Rope Triceps Extension – 3×15–20
• Cable Pushdowns – 3×15–20
• Incline Dumbbell Curls – 3×12–15
• EZ Bar or Straight Bar Curls – 3×12–15
• Straight Arm Lat Pulldown – 3×15–20
• Face Pulls – 3×15–20

Optional Finisher

• Machine Chest Press Drop Set – 1–2 sets to failure (aim for 30–50 reps)
• Calisthenics Circuit – Pick 2–4:
  • Front Lever Rows – 2–3×5–8
  • Push-Up Variations – 2–3×12–20
  • Inverted Rows – 2–3×10–15
  • Dips or Ring Dips – 2–3×8–12
  • L-Sits or Dead Hang Leg Raises – 3 sets to failure
• Burnout: Burpees or Jump Rope – 2–3 rounds x 60 seconds

Nutrient Timing Strategy

• Pre-Workout (Fasted): 1 tbsp MCT oil, caffeine, electrolytes
• Intra-Workout: Salt water + EAAs, taurine, creatine
• Post-Workout (Meal 1): 6–8 oz lean protein, 1 tbsp olive/avocado oil, 1–2 eggs or cheese, ½ avocado or low-carb greens

Macros: 2,800–3,500 kcal/day | 260–320g protein | 180–220g fat | <50g net carbs