Legs, Push, Pull, Full Body


This is a balanced 4‑day Legs / Push / Pull / Full Body program built for lifters who want efficient, repeatable training sessions that stay around 60 minutes while still driving consistent strength and hypertrophy progress.

The routine focuses on big compound lifts supported by targeted accessory work, giving each muscle group enough weekly volume without unnecessary fatigue or redundancy. Every week uses the same exercise structure so you can track performance cleanly and apply simple, effective progressive overload.

Day 1 (Legs) emphasizes squats, hinging, single‑leg stability, and direct glute work through hip thrusts.
Day 2 (Push) trains the chest, shoulders, and triceps with a mix of barbell and dumbbell presses plus efficient isolation work.
Day 3 (Pull) targets the back and biceps with vertical pulls, horizontal rows, rear‑delt work, and arm training.
Day 4 (Full Body) blends lower‑body, upper‑body pushing, and vertical pulling for a well‑rounded finish to the week.

Progression is simple: add reps each week until you reach the top of the prescribed rep range, then increase weight and repeat. RPE targets keep intensity high without burning out, and the consistent weekly structure makes it easy to measure improvement over time.

This program is designed to be repeatable for 8–12+ weeks, with steady strength gains, balanced muscle development, and efficient workouts that fit into a busy schedule.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Romanian Deadlift (Barbell)

Single Leg Exercise Of Choice

Hip Thrust (Barbell)

Calf Raise (Leg Press)

Hip Adductor (Machine)

Legs

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Push

Pull-Up (Weighted)

Chest Supported Row (Dumbbell)

Seated Row (Cable)

Face Pull

Hammer Curl (Dumbbell)

Reverse Bicep Curl (Dumbbell)

Seated Hamstring Curl

Trap Bar Deadlift

Platz Squat

Bench Press (Close Grip)

Chin-Up (Weighted)

Upright Row (Barbell)

Bicep Curl (Dumbbell)

Full Body

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