ÇAKKKALL

**Pull - Push off Pull - Push - Leg** is an 8-week training program designed to build strength and muscle through a structured split routine. With a commitment of 5 days per week, this program combines pull, push, and leg workouts to ensure balanced development across all major muscle groups. Each session lasts approximately 60 minutes, featuring a variety of exercises tailored for beginners to intermediates, utilizing full gym equipment. Get ready to elevate your fitness game and achieve your strength goals with this comprehensive and effective training plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Chest Press (Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push 1

Lat Pulldown

Bent Over Row (Barbell)

Seated Row (Cable)

Reverse Pec Deck

Preacher Curl (Machine)

Hammer Curl (Dumbbell)

Pull 1

Shoulder Press (Machine)

Incline Bench Press (Smith Machine)

Bicep Curl (EZ Bar)

Upper

Squat (Barbell)

Leg Curl

Leg Extension

Hyperextension

Hip Adductor (Machine)

Calf Raise (Leg Press)

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Barbell)

Lunge (Dumbbell)

Lower

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