Push/Pull/Legs GronkAI & Bodybuilding Rotation

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Sumo Deadlift (Barbell)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Face Pull

Shrug (Barbell)

Bicep Curl (Dumbbell)

Abs Crunch (Weighted)

Pull

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Lunge (Dumbbell)

Seated Calf Raise

Legs

Week 1: Foundation
Focus: Establish strength baseline for main lifts, build accessory volume.


Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Push

Week 2: Strength Ramp-Up
Focus: Increase intensity on main lifts, maintain hypertrophy volume.


Incline Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

Front Raise

T-Bar Row

Rear Delt Fly (Dumbbell)

Hammer Curl

Leg Extension

Leg Curl

Week 5: Deload
Focus: Recovery—reduce volume and intensity (50-60% of normal weights).

Trap Bar Deadlift

Lat Pulldown

Chest Supported Row (Machine)

Safety Bar Squat

Week 4: Max Strength Effort
Focus: Maximize strength on main lifts, maintain hypertrophy stimulus.

Overhead Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Hack Squat

Week 3: Strength Peak
Focus: Push strength limits on main lifts, increase accessory volume.

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