Build lean muscle, improve strength, and maximise results in minimal time using an efficient 5-day split. Each session is structured around compound lifts for power, supported by targeted accessory work for balanced development and joint health. ?? Structure: Split: Push / Pull / Push / Pull / Legs (+ optional conditioning) Frequency: 5 sessions per week Session Length: ~60 minutes Rest Between Sets: 45–90 seconds (longer for big lifts) Progression: Increase load or reps weekly (progressive overload) ? Training Method Each “Push” or “Pull” day works all major muscles in that pattern: Push: chest, shoulders, triceps Pull: back, rear delts, biceps Legs: quads, hamstrings, glutes, calves, core The mix of strength-biased (low-rep) and hypertrophy-biased (moderate-rep) sessions ensures you build both power and size while managing fatigue efficiently. ????? Session Summaries Push A – Strength Focus: Pressing power and overall push strength. Primary move is Barbell Bench Press (medium grip) for chest dominance, supported by dumbbell and cable work for full-range stability. Expect lower reps, heavier loads, and longer rests. Key Muscles: Chest (pec major/minor), anterior delts, triceps. Pull A – Strength Focus: Back thickness, pulling power, and grip. Heavy rows and pulldowns build foundational strength, while curls and face pulls protect shoulders and build arms. Emphasis on strict form and controlled negatives. Key Muscles: Lats, traps, rhomboids, biceps, rear delts. Push B – Hypertrophy Focus: Volume, control, and full muscle engagement. Higher reps and cables emphasise constant tension for chest and shoulders. Triceps and delts are isolated to complete the upper push aesthetic. Key Muscles: Upper chest, deltoids, triceps, abs. Pull B – Hypertrophy Focus: Shape and definition. Machine and cable work for back width, isolation for biceps and rear delts. Slower tempo and shorter rest drive a metabolic pump. Key Muscles: Lats, rhomboids, biceps, rear delts. Legs + Conditioning Focus: Compound strength plus endurance and mobility. Leg Press and RDLs hit quads and hamstrings hard, curls and calves fill gaps, and optional HIIT rounds out fitness. Key Muscles: Quads, glutes, hamstrings, calves, core. ? Warm-Up & Cool-Down Warm-Up (5–7 min): 3–5 min light cardio (bike / treadmill) Dynamic stretches: arm circles, hip openers, leg swings 1–2 light warm-up sets for the first lift of the day Cool-Down (3–5 min): Static stretches for the trained muscle groups Deep breathing or low-intensity walk ? Expected Results After 6–8 weeks of consistent use: Noticeable increase in pressing and pulling strength Fuller, denser upper body muscle tone Improved posture and shoulder stability Better conditioning without excessive fatigue