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Pure AesthetiX: Push Pull Leg Torso Limb Hypertrophy Program
by Ezra Kim
6 athletes joined
Program Description
Recommended Schedule: Monday - Torso Tuesday - Limbs Wednesday - Rest Thursday - Push Friday - Pull Saturday - Leg Sunday - Rest
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
May 12, 2024 08:30
Last Edited
Jun 01, 2024 10:21
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Week 1
1 / 4 Weeks
Day 2
1
Leg Press
3 Sets
10-15 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3
Tricep Extension (Cable)
3 Sets
10-15 Reps
4
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
6
Single Arm Pushdown
3 Sets
10-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 3
1
Dip (Weighted)
2 Sets
10-15 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
10-15 Reps
6
Pec Deck (Machine)
2 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 5
1
Hack Squat
3 Sets
10-15 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
10-15 Reps
2
Dip (Weighted)
2 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lying Pullover (Cable)
3 Sets
8-12 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Seated Cable Row (One Arm)
3 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 4
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Face Pull
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
10-15 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
10-15 Reps
2
Dip (Weighted)
2 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lying Pullover (Cable)
3 Sets
8-12 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Seated Cable Row (One Arm)
3 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 2
1
Leg Press
3 Sets
10-15 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3
Tricep Extension (Cable)
3 Sets
10-15 Reps
4
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
6
Single Arm Pushdown
3 Sets
10-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 3
1
Dip (Weighted)
2 Sets
10-15 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
10-15 Reps
6
Pec Deck (Machine)
2 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 4
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Face Pull
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
10-15 Reps
Day 5
1
Hack Squat
3 Sets
10-15 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
10-15 Reps
2
Dip (Weighted)
2 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lying Pullover (Cable)
3 Sets
8-12 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Seated Cable Row (One Arm)
3 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 2
1
Leg Press
3 Sets
10-15 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3
Tricep Extension (Cable)
3 Sets
10-15 Reps
4
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
6
Single Arm Pushdown
3 Sets
10-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 3
1
Dip (Weighted)
2 Sets
10-15 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
10-15 Reps
6
Pec Deck (Machine)
2 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 4
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Face Pull
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
10-15 Reps
Day 5
1
Hack Squat
3 Sets
10-15 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
Abs Crunch (Weighted)
3 Sets
12-20 Reps
Day 1
1
Pull-Up (Weighted)
2 Sets
10-15 Reps
2
Dip (Weighted)
2 Sets
10-15 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Lying Pullover (Cable)
3 Sets
8-12 Reps
5
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
6
Seated Cable Row (One Arm)
3 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 2
1
Leg Press
3 Sets
10-15 Reps
2
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
3
Tricep Extension (Cable)
3 Sets
10-15 Reps
4
Reverse Lunge (Dumbbell)
3 Sets
10-15 Reps
5
Preacher Curl (Dumbbell)
3 Sets
10-15 Reps
6
Single Arm Pushdown
3 Sets
10-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 3
1
Dip (Weighted)
2 Sets
10-15 Reps
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
10-15 Reps
6
Pec Deck (Machine)
2 Sets
12-15 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
Day 4
1
Pull-Up (Weighted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
3 Sets
8-12 Reps
3
Face Pull
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
6
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
10-15 Reps
Day 5
1
Hack Squat
3 Sets
10-15 Reps
2
Hip Thrust (Barbell)
3 Sets
10-15 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Lying Leg Curl
3 Sets
10-15 Reps
5
Standing Calf Raise
3 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
Abs Crunch (Weighted)
3 Sets
12-20 Reps