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!
WARM UP
Elliptical Trainer
Time Resistance RPE
10m 10 5 RPE
EXERCISE 2
Barbell Bench Press
Set Weight Reps Rest
1   15 90s
2   10 90s
3   8 90s
4   8 90s
5   6 90s
EXERICSE 3
Dumbbell Incline Chest Press
Set Weight Reps Rest
1   8 1m
2   8 1m
3   8 1m
EXERCISE 4
Seated Shoulder Press (Cables)
Set Weight Reps Tempo Rest
1   8 3010 1m 30s
2   8 3010 1m 30s
3   8 3010 1m 30s
EXERCISE 5
Upright Rows
Set Weight Reps Rest
1 8 1m
2 8 1m
3 8 1m
EXERCISE 6
Chest Dips
Set Weight Reps Rest
1   8 1m
2   8 1m
3   8 1m
EXERCISE 7
Close Grip Bench Press
Set Weight Reps Rest
1   8 1m
2   8 1m
3   8 1m
EXERCISE 8
Cable Skull Crushers
Set Weight Reps Rest
1   8 1m
2   8 1m
3   8 1m