Full Body

**Push-Pull-Legs Alt.** is an 8-week program designed to maximize your strength and hypertrophy through a balanced push-pull-legs split. With 24 training sessions, each lasting approximately 80 minutes, you'll engage in compound and isolation movements targeting all major muscle groups. This program is tailored for intermediate to advanced lifters, focusing on powerlifting and powerbuilding techniques. Equip yourself with a full gym and get ready to elevate your training to the next level!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Barbell Row

Lat Pulldown

Drag Curl

Face Pull

Pull

Squat (Barbell)

Leg Press (45 Degrees)

Reverse Lunge (Dumbbell)

Leg Extension

Leg Curl

Legs

Overhead Press (Barbell)

Bench Press (Barbell)

Chest Fly (Cable)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push

Dumbbell Row

Bench Press (Dumbbell)

Plank

Deadlift Focus

Chest Supported Row (Dumbbell)

Front Squat (Barbell)

Seated Shoulder Press (Dumbbell)

Split Squat (Barbell)

Squat Focus

Romanian Deadlift (Barbell)

Incline Bench Press (Dumbbell)

Bench Press Focus

Deadlift Focus (Max Test)

Calf Raise (Machine)

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