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!
Rower
Time Resistance RPE
5m 10 5 RPE
Wide Grip Lat Pull Down
Set Weight Reps Rest
1 15 1m
2 10 1m
3 8 1m
4 8 1m
Revere Grip Bent Over Rows
Set Weight Reps Rest
1 8 1m 30s
2 8 1m 30s
3 8 1m 30s
4 8 1m 30s
5 6 1m 30s
Single Arm Row
Set Weight Reps Rest
1 8 1m
2 8 1m
3 8 1m
Face Pulls
Set Weight Reps Rest
1 8 30s
2 8 30s
3 8 30s
Chins
Set Weight Reps Rest
1 8 1m
2 8 1m
3 8 1m
Barbell Curls
Set Weight Reps Rest
1 15 1m
2 12 1m
3 10 1m
4 8 1m
Cable Hammer curls – Rope Attachment
Set Weight Reps Rest
1 15 1m
2 12 1m
3 10 1m
4 8 1m