push/pull

by Ata Farroqui

Program Description

hypertrophy

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Aug 11, 2025 08:32
Last Edited
Aug 12, 2025 08:26

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

cable incline low to high

1

2

8 reps

8 reps

RPE 10

RPE 9.5

2

Pec Deck (Machine)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

One Arm Lateral Raise (Cable)

3

12 reps

RPE 8.5

4

Single Arm Tricep Extension (Cable)

1

3

12 reps

12 reps

RPE 10

RPE 9

5

Hamstring Curl

1

2

12 reps

12 reps

RPE 10

RPE 9

6

Stiff Leg Deadlift (Dumbbell)

3

12 reps

RPE 9

Day 1

1

cable incline low to high

1

2

8 reps

8 reps

RPE 10

RPE 9.5

2

Pec Deck (Machine)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

One Arm Lateral Raise (Cable)

3

12 reps

RPE 8.5

4

Single Arm Tricep Extension (Cable)

1

3

12 reps

12 reps

RPE 10

RPE 9

5

Hamstring Curl

1

2

12 reps

12 reps

RPE 10

RPE 9

6

Stiff Leg Deadlift (Dumbbell)

3

12 reps

RPE 9

Day 1

1

cable incline low to high

1

2

8 reps

8 reps

RPE 10

RPE 9.5

2

Pec Deck (Machine)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

One Arm Lateral Raise (Cable)

3

12 reps

RPE 8.5

4

Single Arm Tricep Extension (Cable)

1

3

12 reps

12 reps

RPE 10

RPE 9

5

Hamstring Curl

1

2

12 reps

12 reps

RPE 10

RPE 9

6

Stiff Leg Deadlift (Dumbbell)

3

12 reps

RPE 9

Day 1

1

cable incline low to high

1

2

8 reps

8 reps

RPE 10

RPE 9.5

2

Pec Deck (Machine)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

One Arm Lateral Raise (Cable)

3

12 reps

RPE 8.5

4

Single Arm Tricep Extension (Cable)

1

3

12 reps

12 reps

RPE 10

RPE 9

5

Hamstring Curl

1

2

12 reps

12 reps

RPE 10

RPE 9

6

Stiff Leg Deadlift (Dumbbell)

3

12 reps

RPE 9

Day 2

1

Barbell Row

1

2

7 reps

7 reps

RPE 10

RPE 9

2

Lat Pulldown (Close Grip)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

Pull-Up (Assisted)

1

2

10 reps

10 reps

RPE 10

RPE 8

4

Seated Row (Machine)

1

2

10 reps

10 reps

RPE 9

RPE 8

5

Bicep Curl (Machine)

1

2

10 reps

10 reps

RPE 10

RPE 9

6

Leg Extension

1

2

10 reps

10 reps

RPE 10

RPE 9

Day 2

1

Barbell Row

1

2

7 reps

7 reps

RPE 10

RPE 9

2

Lat Pulldown (Close Grip)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

Pull-Up (Assisted)

1

2

10 reps

10 reps

RPE 10

RPE 8

4

Seated Row (Machine)

1

2

10 reps

10 reps

RPE 9

RPE 8

5

Bicep Curl (Machine)

1

2

10 reps

10 reps

RPE 10

RPE 9

6

Leg Extension

1

2

10 reps

10 reps

RPE 10

RPE 9

Day 2

1

Barbell Row

1

2

7 reps

7 reps

RPE 10

RPE 9

2

Lat Pulldown (Close Grip)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

Pull-Up (Assisted)

1

2

10 reps

10 reps

RPE 10

RPE 8

4

Seated Row (Machine)

1

2

10 reps

10 reps

RPE 9

RPE 8

5

Bicep Curl (Machine)

1

2

10 reps

10 reps

RPE 10

RPE 9

6

Leg Extension

1

2

10 reps

10 reps

RPE 10

RPE 9

Day 2

1

Barbell Row

1

2

7 reps

7 reps

RPE 10

RPE 9

2

Lat Pulldown (Close Grip)

1

2

8 reps

8 reps

RPE 10

RPE 9

3

Pull-Up (Assisted)

1

2

10 reps

10 reps

RPE 10

RPE 8

4

Seated Row (Machine)

1

2

10 reps

10 reps

RPE 9

RPE 8

5

Bicep Curl (Machine)

1

2

10 reps

10 reps

RPE 10

RPE 9

6

Leg Extension

1

2

10 reps

10 reps

RPE 10

RPE 9

Day 1

1

cable incline low to high

1 Set

2 Sets

8 Reps

8 Reps

@10

@9.5

2

Pec Deck (Machine)

1 Set

2 Sets

8 Reps

8 Reps

@10

@9

3

One Arm Lateral Raise (Cable)

3 Sets

12 Reps

@8.5

4

Single Arm Tricep Extension (Cable)

1 Set

3 Sets

12 Reps

12 Reps

@10

@9

5

Hamstring Curl

1 Set

2 Sets

12 Reps

12 Reps

@10

@9

6

Stiff Leg Deadlift (Dumbbell)

3 Sets

12 Reps

@9

Day 2

1

Barbell Row

1 Set

2 Sets

7 Reps

7 Reps

@10

@9

2

Lat Pulldown (Close Grip)

1 Set

2 Sets

8 Reps

8 Reps

@10

@9

3

Pull-Up (Assisted)

1 Set

2 Sets

10 Reps

10 Reps

@10

@8

4

Seated Row (Machine)

1 Set

2 Sets

10 Reps

10 Reps

@9

@8

5

Bicep Curl (Machine)

1 Set

2 Sets

10 Reps

10 Reps

@10

@9

6

Leg Extension

1 Set

2 Sets

10 Reps

10 Reps

@10

@9