PushPullLegs

Unlock your strength potential with the 8-week PushPullLegs program, designed for dedicated lifters looking to build muscle and enhance mobility. This 4-day split focuses on targeted hypertrophy through a combination of compound and isolation exercises, ensuring balanced development across all major muscle groups. Each session incorporates dynamic core work and strategic rest intervals to maximize your gains and keep you motivated. Get ready to transform your physique and elevate your training game!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lat Pulldown

Pendlay Row

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Pallof Press

Walk

Trazione + Core Dinamico

Dead Bug

Terminal Knee Extension

Hollow Hold

Lower Body Anteriore + Equilib

Reverse Lunge (Dumbbell)

Plank with Shoulder Taps

Lower Posteriore + Glutei + Es

Military Press (Barbell)

Bench Press (Barbell)

Dip (Assisted)

Chest Press (Machine)

Side Plank

Plank

Spinta + Core

Front Squat (Barbell)

Step-Up (Weighted)

Leg Extension

Goblet Squat

Farmer's Walk (Weighted)

Romanian Deadlift (Dumbbell)

Hip Thrust (Barbell)

Jump Squat

Glute Kickback

Wall Sit

Glute Bridge (Dumbbell)

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