Frontline - Push / Pull - Part One

Unleash your strength with "Frontline - Push / Pull - Part One," a dynamic 6-week program designed for serious lifters. Train four days a week, focusing on targeted push and pull movements that sculpt your upper body and legs. Each session incorporates a mix of machines and free weights, ensuring you build muscle effectively while mastering your form. Whether you're aiming to increase strength or enhance your physique, this program will push your limits and deliver results. Get ready to elevate your training!

Hypertrophy full gym program.

4 day a week, utilising a push / pull split. 

Training 10 to 12 hard working sets each week, with no more than 6 working sets in one workout per muscle group. 

For progressive overload, look doing double progression, so completing the top range of the reps for each set before you start thinking about add weight. 

PUSH DAYS - are split up between different pushing muscles, A will get more attention to some muscles example for this routine you will see A has 2 x shoulders and 2 x quads. Push B will have 2 x chest and 2 x triceps. The volume and sets will be higher for the muscle only being trained once in the work out. 

PULL DAYS - Each session will have 2 x posterior exercises, 1 upper back and 1 lat. One session will have 2 biceps, the other will have 1 bicep and 1 rear delt. 

Please do 3 x 8 reps on calf raises (straight leg) twice a week when ever you can fit in and please add some ab work too.

This program is for 6 weeks, I will release part 2 which will switch up some exercises. 

At the end of the 6th week, you can run this again changing up some of the exercises, or you can jump onto Part Two.



default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Today's push is dedicated to quads and shoulders, we will still hit 1 x chest for more sets.

Pendulum Squat

Shoulder Press (Machine)

Bulgarian Split Squat (Dumbbell)

Pec Deck (Machine)

Seated Lateral Raise Machine 

Cable Cross Tricep Pushdown 

Push A

Hip Thrust (Machine)

Chest Supported T Bar Row Pronated

Pull-Up (Weighted)

45 Hamstring Hyper Extension 

Incline Curl (Dumbbell)

Reverse Pec Deck

Pull A

Incline Bench Press (Smith Machine)

Dip (Weighted)

Leg Extension

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Close Grip Bench Press (Smith Machine)

Romanian Deadlift (Barbell)

Leg Curl

Chest Supported Low Row

Lat Pulldown (Neutral Grip)

Preacher Curl Machine 

Hammer Curl (Cable)

Pull B

0 reviews for Frontline - Push / Pull - Part One