Eugene's Full Body Push/Pull/Lower 

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Bulgarian Split Squat (Dumbbell)

Diamond Push Up

Chest Fly (Machine)

Standing Calf Raise

Lateral Raise (Cable)

Deadlift (Barbell)

Pull-Up (Neutral Grip, Weighted)

Chest Supported Row (Machine)

Leg Curl

Seated Row (Cable)

Incline Curl (Dumbbell)

Face Pull

Seated Calf Raise

Hack Squat

Romanian Deadlift (Barbell)

Cossack Squat

Overhead Press (Barbell)

Incline Chest Press (Machine)

Chest Fly (Cable)

Reverse Lunge (Dumbbell)

Front Raise

Dumbbell Row

Lat Pulldown (Neutral Grip)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

Rear Delt Fly (Cable)

Leg Extension

Arnold Press

0 reviews for Eugene's Full Body Push/Pull/Lower