MassCraft: Push, Pull, Legs, Core

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.

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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

Increase weight on reaching max rep range. Should overload one exercise/week. Maintain if fatigued.

Bench Press (Barbell)

Overhead Press (Dumbbell)

Incline Bench Press (Dumbbell)

Seated Dip (Machine)

Push

Romanian Deadlift (Barbell)

Pull-Up (Bodyweight)

T-Bar Row

Bicep Curl (Dumbbell)

Pull

Squat (Smith Machine)

Leg Press

Standing Calf Raise

Legs

Abs Crunch (Bodyweight)

Plank

Core

Hanging Leg Raise

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