Push / Pull / Leg Hypertrophy Program

This 10-Week Push/Pull/Legs Hypertrophy Program is designed for serious lifters who want to maximize muscle growth and build real, functional strength while training naturally. The program follows a high-frequency 6-day push, pull, legs split, allowing each muscle group to be trained twice per week with a strategic balance of heavy compound lifts and targeted hypertrophy work. Progressive overload is built into the structure so strength steadily increases while volume and intensity drive muscle growth. Each phase is designed to optimize recovery, stimulate new growth, and prevent plateaus through calculated exercise selection, rep ranges, and intensity techniques.

This program is ideal for intermediate to advanced lifters who want to push their physique to the next level while maintaining the recovery demands required for natural athletes. By combining heavy foundational movements with high-volume hypertrophy work, the plan prioritizes size, strength, and long-term progression—helping you build a stronger, more muscular physique over the course of 10 focused weeks.

The programs uses a double undulating progression approach. This is a training method that varies both reps and weight over time to drive strength and muscle growth. Instead of increasing weight every workout, you work within a rep range and aim to gradually perform more reps with the same weight. Once you reach the top of the rep range, you increase the weight or add a set and repeat the process.

The exercises listed in the program are not in any particular order. Train your weakest points first each training day. The exercises can be swapped, just make sure you are sticking to the same movement pattern. 

Intensity is EVERYTHING in this program. This is what is going to drive your progression. TRAIN TO FAILURE!

Everyday you should be consuming:
5 grams of creatine
At least 1 gram of protein per lb of body weight 
And eating in a caloric surplus

Ensure you are taking a rest day atleast 1x week.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Pec Deck (Machine)

Lateral Raise (Cable)

Incline Chest Press (Machine)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

AD Press (Smith Machine)

Push Day

Lat Pulldown (Single Arm)

Power Shrug

Seated Row (Machine)

Kelso Shrug (Chest Supported)

Reverse Pec Deck

Preacher Curl (EZ Bar)

Hammer Curl (Cable)

Reverse Curl (Barbell)

Pull Day

Leg Extension

Seated Hamstring Curl

Hip Adductor (Machine)

Calf Raise (Leg Press)

Hip Thrust (Machine)

Hack Squat

Stiff Leg Deadlift

Leg Day

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