MassCraft: Push, Pull, Legs, Core

Unlock your potential with MassCraft: Push, Pull, Legs, Core, a comprehensive 12-week program designed to build muscle and strength through a balanced 4-day split. Each week, you'll target specific muscle groups with a variety of exercises, including barbell bench presses, Romanian deadlifts, and core-crushing planks. Progressively overload your lifts to maximize gains while maintaining intensity and focus. Perfect for lifters ready to elevate their training in a full gym setting!

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.

default

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.

1 reviews for MassCraft: Push, Pull, Legs, Core