Push - Pull - X - Legs - X - Repeat

Unleash Your Next Level of Growth

This intermediate program is engineered for one thing: maximum muscle hypertrophy.

Built on a 5-day Push-Pull-Legs cycle — Push • Pull • Rest • Legs • Rest • Repeat — this isn’t your average “weekly split.” The rotating 5-day structure keeps your body guessing and growth consistent.

The golden rule?
Every set goes beyond failure — except for the big three (squat, bench, deadlift), which are pushed to technical failure only. No ego, just execution.

If you’re ready to break plateaus and pack on serious size, this is the program.
Train hard. Recover harder. Grow nonstop.

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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

Bench Press (Barbell)

Seated Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Chest Expander

Reverse Wrist Curl (Dumbbell)

Burpee

Push

Wide Grip Pull-Up

Single Arm Row (Dumbbell)

Pullover (Dumbbell)

Incline Curl (Dumbbell)

Shrug (Barbell)

High Bar Squat (Barbell)

Good Morning

Leg Extension (Banded)

Hamstring Curl

Standing Calf Raise

Chin-Up (Weighted)

Bent Over Row (Barbell)

Incline Hammer Curl (Dumbbell)

Wrist Curls

Front Squat (Paused)

Romanian Deadlift (Barbell)

Chin-Up (Bodyweight)

Bicep Curl (Barbell)

Front Squat (Barbell)

Dip (Weighted)

Seated Overhead Press (Barbell)

Tricep Extension (Dumbbell)

Push Up (Weighted)

Skull Crusher (Dumbbell)

Incline Bench Press (Barbell)

Gironda Pull up

Sissy Squat

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