# Hypertrophy Push/Pull/Legs

Intensive split focusing on muscle hypertrophy across all major muscle groups.

## Push Power & Hypertrophy

You'll build serious chest and shoulder strength with heavy pressing and targeted isolation — leaving every push muscle fully worked and pumped.

### Warm-Up

- 1 × 10 Arm Circle _(Slow, controlled circles forward and back)_
- 1 × 45 Chest Wall Stretch _(Hold each side briefly)_
- 1 × 12 Push-Up (Incline) _(Controlled tempo, full range of motion)_

### Main

- 4 × 8 Bench Press - Barbell _(Drive feet into floor, full chest stretch at bottom)_
- 4 × 8 Overhead Press - Barbell _(Brace core, press bar directly overhead)_
- 4 × 10 Dip (Parallel Bar) _(Full dip depth, slight forward lean for chest)_
- **Superset · 3 rounds**
  - 15 Lateral Raise - Dumbbell _(Lead with elbows, stop at shoulder height)_
  - 15 Triceps Pushdown - Cable _(Keep elbows pinned to sides throughout)_
- 3 × 12 Push-Up _(Slow 3-second descent for extra chest tension)_

### Cool-Down

- 1 × 30s Chest Wall Stretch _(Open chest against wall or doorframe)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_
- 1 × 40s Child's Pose _(Let shoulders drop and relax fully)_


## Pull Width & Thickness

You'll build serious back width and thickness while pumping up your biceps — every rep pulls you closer to that V-taper you're after.

### Warm-up

- 1 × 10 Arm Circle _(Slow, controlled circles forward and back)_
- 1 × 12 Shoulder Warm-up - Resistance Band _(Full range of motion, keep tension light)_
- 2 × 8 Scapular Pull-Up _(Depress and retract scapula fully at the top)_

### Main

- 4 × 8 Pull-Up _(Full dead hang at bottom, chin clears bar at top)_
- 4 × 10 Row (Bent-Over) - Barbell _(Hinge to ~45°, drive elbows back, squeeze lats)_
- 4 × 12 Chest-Supported Dumbbell Row _(Each side — chest stays on pad, full stretch at bottom)_
- **Superset · 4 rounds**
  - 15 Rear Delt Fly - Dumbbell _(Lead with elbows, keep a slight bend, squeeze rear delts)_
  - 12 Bicep Curl - Dumbbell _(Supinate fully at top, slow eccentric)_
- 3 × 15 Hammer Curl - Cable Rope _(Neutral grip, pull rope apart at chin level)_

### Cool-down

- 1 × 30s Child's Pose Lat Stretch _(Sit back into hips, reach arms forward, breathe deep)_
- 1 × 20s Shoulder Stretch (Cross-Body) _(Each side — hold arm across chest, keep shoulder down)_
- 1 × 20s Biceps Stretch _(Each side — palm forward, gently extend wrist to feel the stretch)_


## Lower Body & Core Stability

You'll hammer your quads, hamstrings, and glutes with heavy compound work, then finish with core and calves — leaving you feeling strong, stable, and thoroughly worked.

### Warm-up

- 1 × 10 Squat (Dynamic Mobility) _(Move slowly through full range)_
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Kneeling Hip Flexor Stretch _(Each side)_

### Main

- 4 × 8 Squat - Barbell _(Drive through heels, brace your core)_
- 4 × 10 Deadlift (Romanian) _(Hinge at hips, keep bar close to legs)_
- 3 × 10 Split Squat (Bulgarian) _(Each side)_
- **Superset · 3 rounds**
  - 12 Glute Bridge _(Squeeze glutes hard at the top)_
  - 10 Ab Wheel Rollout (Kneeling) _(Keep hips low, roll out to full extension)_
- **Superset · 3 rounds**
  - 15 Calf Raise _(Full range, pause at top and bottom)_
  - 12 Hanging Knee Raise _(Control the lower — no swinging)_

### Cool-down

- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Lunge Stretch (Kneeling) _(Each side)_
- 1 × 40s Child's Pose _(Breathe deeply and relax)_