Push Quads Pull Hams

Transform your physique with the Push Quads Pull Hams program, a comprehensive 12-week plan designed for serious lifters. This 4-day split focuses on pushing exercises for your chest and quads, while pulling movements target your hamstrings and back, ensuring balanced development. Each workout incorporates a mix of machines and free weights, pushing you to your limits with targeted rep ranges and intensity levels. Get ready to build strength and sculpt your body with a structured approach that delivers results!

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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

Chest Press (Machine)

Dip (Weighted)

Lateral Raise (Machine)

Hip Thrust (Machine)

Tricep Extension (Cable)

Hip Adductor (Machine)

Leg Extension

Hack Squat

Calf Raise (Leg Press)

Mundy Curl

Wide Grip Lat Pulldown

Preacher Hammer Curl

Single Arm Rear Delt Fly (Cable)

Seated Row (Machine)

Stiff Leg Deadlift

Kitty Curls

Lying Leg Curl

Decline Crunch

Lateral Raise (Cable)

Bench Supported Fly

Kelso Shrug

Seated Row (Cable)

Leg Curl

Hanging Leg Raise

Shoulder Press (Machine)

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