ATIBABA PULL/PUSH

Unlock your strength with the ATIBABA PULL/PUSH program, a dynamic 7-week journey designed for serious lifters. Committing just four days a week, you'll engage in a blend of compound and isolation exercises that target every major muscle group, ensuring balanced growth and enhanced performance. From barbell deadlifts to dumbbell lunges, each session is crafted to challenge your limits and boost your overall power. Prepare to transform your physique and elevate your training game!

This program is designed for an aesthetic physique,
because of that its mostly focused on the upper body.
but also aims to improve leg strength and endurance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Lunge (Dumbbell)

Leg Extension

Bench Press (Barbell)

Dumbbell Bench Pullover

Incline Chest Press (Machine)

Hammer Curl

Lateral Raise (Cable)

V-Up

Standing Calf Raise

Deadlift (Barbell)

Barbell Row

Wide Grip Pull-Up

Ab Wheel

Neck Extension

Tricep Extension (Cable)

Reverse Wrist Curl (Dumbbell)

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