Push Pull Legs Hypertrophy Program

Push Pull Legs Hypertrophy Program

Overview: The Push Pull Legs Hypertrophy Program is designed to increase overall muscle size and definition across the upper and lower body using a structured, high-volume approach. This 4-week plan includes six workouts per week—two push, two pull, and two leg sessions—focusing on progressive overload, varied repetition ranges, and a balance of compound and isolation movements for complete physique development.

Program Structure: The program integrates classic hypertrophy principles with a strategic training split. Each workout targets specific muscle groups to allow maximum intensity while optimizing recovery and muscular balance.

Key Components:

- Progressive Overload: Gradually increase weights and intensity to drive consistent muscle growth across all major muscle groups.

- Varied Repetition Range: Combines low, moderate, and high reps to stimulate different muscle fibers and prevent plateaus.

- Targeted Exercises: Each day is tailored—Push (chest, shoulders, triceps), Pull (back, biceps), and Legs (quads, hamstrings, glutes, calves)—to ensure balanced development.

Benefits

- Increased Muscle Size & Symmetry

- Enhanced Strength & Muscle Definition

- Improved Training Efficiency & Recovery

- Full-Body Balance & Proportional Development

Commit to this plan and experience measurable improvements in both size and strength across your entire body. Build a strong, aesthetic physique with purpose and structure.