Eugene's Full Body Push/Pull/Lower

Program Description

The Purpose of This Programme 1. Build high-level strength without sacrificing hypertrophy This program is designed to make you meaningfully stronger in: Squat patterns Hip hinges Pressing (especially incline and overhead) Vertical & horizontal pulling …while still driving visible muscle growth, particularly in: Upper chest Back Biceps Calves It’s not a pure powerlifting plan, and it’s not a bodybuilding split — it deliberately sits in the middle. 2. Maximise training frequency with recoverable volume Each major muscle group is trained 2–4× per week, which: Improves skill and neural efficiency on compound lifts Produces more consistent hypertrophy than once-weekly exposure Reduces the “all-or-nothing” risk of missing sessions The push–pull bias ensures: Pressing volume doesn’t dominate recovery Elbows and shoulders stay healthier over 8 weeks 3. Bias development toward your stated priorities This is not neutral programming. It intentionally biases: Incline pressing over flat pressing → upper-chest development Narrow-grip vertical pulling → lat width High biceps frequency → arm growth Direct calf work 3–4× weekly → stubborn muscle specialization At the same time, legs are trained for: Strength, mobility, and resilience, not exhaustion 4. Maintain athletic movement quality Exercises like: Cossack squats Bulgarian split squats Front squats Dumbbell rows …exist to: Maintain hip and ankle mobility Build unilateral strength Reduce asymmetries Support long-term joint health This makes the program sustainable, not just effective. 5. Integrate cleanly with your cardio schedule Because you train cardio on: Tuesday Thursday Sunday The lifting days are structured to: Avoid excessive leg fatigue before cardio Keep neural stress high on lifting days, low on cardio days Prevent interference effects (especially on Friday legs) This is a concurrent training–aware design. 6. Deliver a clear 8-week outcome At the end of 8 weeks, you should expect: Noticeable strength increases in: Incline bench Squat or front squat Pull-ups Rows Visible hypertrophy in: Upper chest Back thickness & width Biceps Calves Improved: Hip mobility Unilateral leg strength Shoulder stability No burnout, because volume and intensity are managed deliberately In One Sentence The purpose of this programme is to build a strong, athletic, upper-chest- and back-dominant physique while preserving movement quality and recovery across an 8-week block.

Program Overview