Hypertrophy
Push / Pull / Lower
A Hypertrophy Push, Pull, Legs split designed to mix up your training and increase the frequency and intensity of your programming. See what it’s like hitting muscle groups up to twice per week and see the benefits in the long run!
Leg Day
Spin Bike
Time Resistance RPE
5m 10 5 RPE
Seated Hamstring Curl
Set Weight Reps Rest
1 15 1m
2 10 1m
3 8 1m
Squats
Set Weight Reps Rest
1 15 1m 30s
2 10 1m 30s
3 8 1m 30s
4 8 1m 30s
5 6 1m 30s
Barbell Split Squats
Set Weight Reps Rest
1 8 1m
2 8 1m
3 8 1m
Leg Extension
Set Weight Reps Rest
1 10 30s
2 8 30s
3 8 30s
Dumbbell Straight Legged Deadlift
Set Weight Reps Rest
1 10 1m
2 8 1m
3 8 1m
Walking Lunges (Barbell)
Set Weight Reps Rest
1 20 1m
2 20 1m
3 20 1m
Standing Calf Raises
Set Weight Reps Rest
1 20 1m
2 20 1m
3 20 1m
Seated Calf Raises
Set Weight Reps Rest
1 20 1m
2 20 1m
3 20 1m
Abdominal exercises

Hanging Leg Raises 

Weighted Ab Crunches                                        

Pallof Press

Jack Knives  

3 sets of 20 reps each

30 secs rest