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