Intermediate6 days / week45-75 min sessions18 exercises
Push / Pull / Legs
Hypertrophy and strength
Split your training into push, pull, and legs, then repeat the cycle twice a week. Each muscle gets hit with volume, then rested for 48 to 72 hours. Run it for 8 to 12 weeks and progress the weights.
Session progress
0 / 18 exercises
01
Push
- Sets
- 4
- Reps
- 6-8
- Rest
- 120s
- Sets
- 3
- Reps
- 8-10
- Rest
- 90s
- Sets
- 3
- Reps
- 10-12
- Rest
- 90s
- Sets
- 4
- Reps
- 15
- Rest
- 60s
- Sets
- 3
- Reps
- 10-12
- Rest
- 60s
- Sets
- 3
- Reps
- 8-12
- Rest
- 60s
02
Pull
03
Legs
- Sets
- 4
- Reps
- 6-8
- Rest
- 120s
- Sets
- 3
- Reps
- 8-10
- Rest
- 120s
- Sets
- 3
- Reps
- 10-12
- Rest
- 90s
- Sets
- 3
- Reps
- 12 per leg
- Rest
- 90s
- Sets
- 4
- Reps
- 15-20
- Rest
- 60s