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
Elliptical Trainer
Time | Resistance | RPE |
10m | 10 | 5 RPE |
EXERCISE 2
Barbell Bench Press
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
Dumbbell Incline Chest Press
Set | Weight | Reps | Rest |
1 | 8 | 1m | |
2 | 8 | 1m | |
3 | 8 | 1m | |
EXERCISE 4
Seated Shoulder Press (Cables)
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
Upright Rows
Set | Weight | Reps | Rest |
1 | 8 | 1m | |
2 | 8 | 1m | |
3 | 8 | 1m |
EXERCISE 6
Chest Dips
Chest Dips
Set | Weight | Reps | Rest |
1 | 8 | 1m | |
2 | 8 | 1m | |
3 | 8 | 1m |
EXERCISE 7
Close Grip Bench Press
Close Grip Bench Press
Set | Weight | Reps | Rest |
1 | 8 | 1m | |
2 | 8 | 1m | |
3 | 8 | 1m |