Push/Pull The Solar System 

XOChain

Embark on a 12-week journey with "Push/Pull The Solar System," a dynamic four-day-a-week program designed to build strength and sculpt your physique. This comprehensive plan alternates between push and pull workouts, incorporating a variety of exercises targeting major muscle groups, from leg extensions to Romanian deadlifts. Each session is meticulously structured to enhance your performance and maximize results, making it perfect for both beginners and seasoned lifters. Get ready to elevate your training and reach new heights in your fitness journey!

Full body isolation mayhem - focus on my lagging groups. 
Get big, worry about getting strong later. 

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Extension

French Press

Walking Lunge (Dumbbell)

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

Seated Front Raise

Tricep Rope Push Down (Cable)

Standing Calf Raise

Push1  

Hamstring Curl

Romanian Deadlift (Barbell)

Bicep Curl (Barbell)

Decline Sit Up (Weighted)

Chest Supported Row (Machine)

Pullover (Machine)

Incline Curl (Dumbbell)

Pull1

Hip Adductor (Machine)

Single Arm Tricep Extension (Cable)

Front Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Push2

Bicep Curl (Cable)

Zercher Deadlift

Pull-Up (Neutral Grip, Weighted)

Single Arm Rear Delt Fly (Cable)

Pull2

1 reviews for Push/Pull The Solar System

XOChain