MassCraft: Push, Pull, Legs, Core

Program Description

1. Muscle Building (Hypertrophy) Each workout targets major muscle groups with 3–4 compound and isolation exercises. Reps are in the 8–12 range, ideal for muscle growth. Volume and frequency are balanced to stimulate muscle fibers effectively without overtraining. 2. Strength Gains Big lifts like bench press, squats, deadlifts, and overhead press train multiple muscles and nervous system efficiency. Low to moderate rep ranges (6–10) on these compound movements help increase your base strength. 3. Balanced Physique Split ensures all muscle groups are hit evenly: Push day: Chest, shoulders, triceps Pull day: Back, biceps Legs day: Quads, hamstrings, calves Core day: Abdominals and core stability This avoids imbalances and helps with posture, aesthetics, and injury prevention. 4. Recovery-Friendly 4 days/week with rest days in between lets muscles recover and grow. Smart scheduling (Push–Pull–Rest–Legs–Core–Rest–Rest) promotes recovery while keeping intensity high. 5. Foundation for Progression Suitable for progressive overload—gradually increasing weight, reps, or sets over time. Adaptable for different goals: lean bulking, cutting, or body recomposition.

Program Overview