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Ideal Push-Pull-Legs for hypertrophy no bs best for muscle.G
by Koustubh D
9 athletes joined
Program Description
Its the ideal Push Pull Legs workout program based on ideal volume loading with minimum exercises which helps us to go do different exercise on different cycles . And helps in ideal recovery and muscle growth.
Program Overview
Level
Novice, Intermediate, Beginner
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting, Athletics
Equipment
At Home
Program Length
4 weeks
Time Per Workout
80 minutes
Created
Mar 06, 2024 07:52
Last Edited
May 13, 2024 10:37
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
2
Chest Press (Machine)
4 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Skull Crusher
4 Sets
12 Reps
@7.5
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)
6 Sets
6 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8.5
3
Hamstring Curl
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@8.5
Day 4
1
Stretching
1 Set
60 mins
2
Light Jog
1 Set
60 mins
@6.5
Day 5
1
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
2
Overhead Press (Barbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
4
Skull Crusher
4 Sets
10 Reps
@8
Day 6
1
Bent Over Row (Barbell)
6 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8.5
3
Hammer Curl
4 Sets
12 Reps
@8.5
Day 7
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Hamstring Curl
4 Sets
12 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
2
Chest Press (Machine)
4 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Skull Crusher
4 Sets
12 Reps
@7.5
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)
6 Sets
6 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8.5
3
Hamstring Curl
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@8.5
Day 4
1
Stretching
1 Set
60 mins
2
Light Jog
1 Set
60 mins
@6.5
Day 5
1
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
2
Overhead Press (Barbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
4
Skull Crusher
4 Sets
10 Reps
@8
Day 6
1
Bent Over Row (Barbell)
6 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8.5
3
Hammer Curl
4 Sets
12 Reps
@8.5
Day 7
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Hamstring Curl
4 Sets
12 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
2
Chest Press (Machine)
4 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Skull Crusher
4 Sets
12 Reps
@7.5
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)
6 Sets
6 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8.5
3
Hamstring Curl
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@8.5
Day 4
1
Stretching
1 Set
60 mins
2
Light Jog
1 Set
60 mins
@6.5
Day 5
1
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
2
Overhead Press (Barbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
4
Skull Crusher
4 Sets
10 Reps
@8
Day 6
1
Bent Over Row (Barbell)
6 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8.5
3
Hammer Curl
4 Sets
12 Reps
@8.5
Day 7
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Hamstring Curl
4 Sets
12 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@7.5
2
Chest Press (Machine)
4 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
4
Skull Crusher
4 Sets
12 Reps
@7.5
5
Chest Fly (Dumbbell)
4 Sets
12 Reps
@8
Day 2
1
Pull-Up (Weighted)
6 Sets
6 Reps
@8
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
Day 3
1
Front Squat (Barbell)
4 Sets
8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
12 Reps
@8.5
3
Hamstring Curl
4 Sets
12 Reps
@8
4
Leg Extension
4 Sets
12 Reps
@9
5
Standing Calf Raise
3 Sets
12 Reps
@8.5
Day 4
1
Stretching
1 Set
60 mins
2
Light Jog
1 Set
60 mins
@6.5
Day 5
1
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
2
Overhead Press (Barbell)
4 Sets
12 Reps
@8
3
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
4
Skull Crusher
4 Sets
10 Reps
@8
Day 6
1
Bent Over Row (Barbell)
6 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
12 Reps
@8.5
3
Hammer Curl
4 Sets
12 Reps
@8.5
Day 7
1
High Bar Squat (Barbell)
4 Sets
8 Reps
@8.5
2
Hamstring Curl
4 Sets
12 Reps
@8.5
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8