Push,Pull,Leg - Part 1: Hypertrophy - 8 weeks

Workout Name : Push,Pull,Leg - Part 1: Hypertrophy - 8 weeks

Shared By : SimonD VIP

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 194 / 45581

Average Rating

70

Based upon 246 vote(s)

 

Description

6 day week training programme.

No cardio at all.

Day 7 is rest day.

This is a hard training programme to keep up continuously, you must eat, and eat lots - clean - and your fat will drop and muscles will grow.

Same programme will do both fat loss and muscle gain, depending on how many calories you have per day. Calculate this out using MyFitnessPal and use this app to follow your diet carefully.

Keep an eye on your nutrition and make sure you are going for a 40% Carbohydrate, 40% Protein, 20% Fat plan.

After 8 weeks change number of sets and up weight. Go for 4 weeks of strength training, then come back to this programme again for 8 weeks.

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Monday Push Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12,10,8,8,8,8 6 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12,10,8,8,8,8 6 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 12 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 10 3 Progress Chart

Abs

Air Bike Air Bike 30 sec 15 3 Progress Chart
Tuesday Pull Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 60 sec 8 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 12 6 Progress Chart
Wednesday Leg Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 8 4 Progress Chart

Upper Legs

Barbell Stiff-Legged Deadlift Barbell Stiff-Legged Deadlift 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 0 sec 8 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 4 Progress Chart

Abs

Plank Plank 30 sec - 3 Progress Chart

Abs

Dumbbell Side Bend Dumbbell Side Bend 30 sec 12 3 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 30 sec 20 3 Progress Chart
Thursday Push Day2
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 8 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 8 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12,10,4,8,8,8,8,8 7 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Bent Over Delt Raise Dumbbell Bent Over Delt Raise 60 sec 20 4 Progress Chart

Triceps

Dumbbell Standing Bent Over Two Arm Triceps Extension Dumbbell Standing Bent Over Two Arm Triceps Extension 60 sec 12,10,8,8,8,8 6 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 60 sec 10 3 Progress Chart
Friday Pull Day2
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 5 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 4 Progress Chart

Back

Seated Machine Row Seated Machine Row 60 sec 8 4 Progress Chart

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 8 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 12 6 Progress Chart

Abs

Cable Crunch Cable Crunch 30 sec 12 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 30 sec 10 3 Progress Chart

Abs

Air Bike Air Bike 30 sec 15 3 Progress Chart
Saturday Leg Day2
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 5 min - - Progress Chart

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 8 4 Progress Chart

Upper Legs

Dumbbell Stiff-Legged Deadlift Dumbbell Stiff-Legged Deadlift 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 12,10,4,8,8,8,8 7 Progress Chart

Lower Legs

Standing One Leg Bodyweight Calf Raise Standing One Leg Bodyweight Calf Raise 60 sec 12 3 Progress Chart