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 |