Grok Push Pull

**Grok Push Pull** is a dynamic 4-week workout program designed to maximize your strength and muscle gains through a balanced push-pull training approach. With 24 sessions scheduled over the month, you'll engage in a variety of exercises targeting major muscle groups, including barbell squats, deadlifts, and bodyweight movements like push-ups and pull-ups. Each workout is structured with supersets to enhance intensity and efficiency, ensuring you get the most out of every session. Get ready to challenge yourself and see real results!

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Week 1

Week 2

Week 3

Week 4

Sumo Deadlift (Barbell)

Pull-Up (Weighted)

Bent Over Row (Barbell)

Incline Chest Fly (Dumbbell)

Face Pull

Bicep Curl (Dumbbell)

Squat (Barbell)

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Depth Jump

Standing Calf Raise

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Clapping Pushup

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Romanian Deadlift (Barbell)

Nordic Curl

Glute Bridge (Dumbbell)

Broad Jump

Seated Calf Raise

Sprint

Lateral Jump

Soccer

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