For an in-n-out workout you don’t want to be spending much time on the gym floor.
You go in.
You have about 20 minutes.
You leave.
This is “Feel Good Session 101”.
You’re there to catch a full body pump.
This makes you feel great.
You’re not going to do many sets per exercise, so pick movements you can go all out on from the gate.
•Upper Push
•Upper Pull
•Lower Body
One high rep set per exercise is ideal, but you have a bit of leeway here.
You could do a few sets for one of the three, or you could split lower body into push/pull as well making four exercises in the session.
At planet fitness this ends up for me being a rep out on dips, either a pullup variant or the machine preacher curl, and the “bad girl” machine.
This type of session gives you a massive full body pump, it’s feel good to a tee.
At a “hardcore” gym this would be a one movement session, but the pf style is all about the pump, and can be done anywhere.
You could use a bit of stationary bike or the stair climber, and you could superset.
My in-n-out style however is three sets :
•Rep Dips
•Rep Pullups
•Rep The “Bad Girl” Machine
I’ve been training like this often lately.
100+ dips, 20+ pullups here I come.
The glute rep count is already going higher and higher into the stratosphere!
Persistence & Tenacity