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 |