Pull Push Lift Squat v2

Unlock your strength potential with the Pull Push Lift Squat program, a dynamic 1-week training plan designed for those ready to elevate their lifting game. This 4-day split focuses on mastering essential movements—pulling, pushing, lifting, and squatting—ensuring balanced muscle development and enhanced performance. Perfect for intermediate lifters, this program will challenge your limits and help you build a solid foundation for future gains. Get ready to transform your workouts and achieve your fitness goals!

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Week 1

Pull-Up (Bodyweight)

Dumbbell Bent-Over Row

Hang Clean

Reverse Bicep Curl (EZ Bar)

Reaching Situp

Flutter Kicks

Pull

Bench Press (Barbell)

Dip (Bodyweight)

Dip (Assisted)

Hang Snatch

Cable Crossover

Isolated Dumbbell Press

Skull Crusher (Barbell)

Burpee

Push

Arnold Press

Clean Deadlift

Military Press (Barbell)

Shrug (Dumbbell)

Farmer's Walk (Weighted)

Kettlebell Swing

V-Up

Lift

Squat (Barbell)

Overhead Squat

Leg Extension

Lying Leg Curl

Hack Squat

Seated Calf Raise

Jump Squat

Plank

Squat

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