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 |