Push/Pull/Legs GronkAI & Bodybuilding Rotation

Program Description

Overview • Frequency: 3 days per week (e.g., Monday, Wednesday, Friday) • Split: Push (Chest, Shoulders, Triceps), Pull (Back, Biceps), Legs (Quads, Hamstrings, Glutes, Calves) • Main Lifts (Strength): Lower reps (3-6), heavier weights, longer rest (2-3 minutes). • Accessories (Hypertrophy): Higher reps (8-15), moderate weights, shorter rest (60-90 seconds). • Deload Week 8: Reduce volume and intensity before restarting. • Progressive Overload: Add 5-10 lbs to main lifts weekly if possible; increase reps or weight for accessories. Week 1: Foundation Focus: Establish strength baseline for main lifts, build accessory volume. Week 3: Strength Ramp-Up Focus: Increase intensity on main lifts, maintain hypertrophy volume. Week 5: Strength Peak Focus: Push strength limits on main lifts, increase accessory volume. Week 7: Max Strength Effort Focus: Maximize strength on main lifts, maintain hypertrophy stimulus. Week 8: Deload 1. **Warm-Up**: 5-10 minutes of dynamic stretching/light cardio, plus 2-3 warm-up sets for main lifts (e.g., 50%, 60%, 70% of working weight). 2. **Strength Progression**: Increase main lift weights by 5-10 lbs weekly if you hit all reps with good form. Use a percentage of your 1-rep max (1RM) as a guide. 3. **Hypertrophy Progression**: For accessories, aim to add 1-2 reps or increase weight slightly when you hit the top of the rep range. 4. **Rest**: 2-3 minutes for main lifts, 60-90 seconds for accessories. 5. **Nutrition**: Ensure a slight calorie surplus and 0.8-1g protein per lb of body weight to support strength and growth. 6. **Cycle Restart**: After Week 5 deload, restart Week 1 with 5-10 lbs more on main lifts than your previous Week

Program Overview