# Push-Pull-Legs Hypertrophy

Intense 6-day split targeting major muscle groups with high-volume accessory work.

## Push Day: Chest & Triceps

You'll power through heavy presses and finish with targeted isolation work — leaving your chest, shoulders, and triceps fully pumped and worked.

### Warm-Up

- 1 × 10 Arm Circle _(Big slow circles each direction)_
- 1 × 30s Chest Wall Stretch
- 1 × 12 Push-Up (Incline) _(Controlled tempo, full range)_

### Main

- 4 × 10 Bench Press - Barbell _(Drive chest to bar, control the descent)_
- 4 × 10 Overhead Press - Barbell _(Brace core, press straight overhead)_
- 3 × 12 Dip (Parallel Bar) _(Lean slightly forward for chest emphasis)_
- **Superset · 4 rounds**
  - 15 Lateral Raise - Dumbbell _(Lead with elbows, slight bend maintained)_
  - 15 Triceps Pushdown - Cable _(Elbows pinned to sides, full extension)_

### Cool-Down

- 1 × 40s Chest Wall Stretch _(Find a doorframe or wall)_
- 1 × 30s Triceps Stretch - Overhead _(Each side)_
- 1 × 40s Child's Pose _(Let shoulders melt toward floor)_


## Pull Day: Back & Biceps

You'll build a wider, thicker back and stronger arms with heavy pulls and targeted isolation — leaving the gym feeling pumped and accomplished.

### Warm-Up

- 1 × 10 Arm Circle _(Big, slow circles each direction)_
- 1 × 12 Shoulder Warm-up - Resistance Band
- 1 × 8 Scapular Pull-Up _(Depress and retract scapula fully)_

### Main

- 4 × 8 Pull-Up _(Full dead hang at bottom, chin over bar at top)_
- 4 × 10 Row (Bent-Over) - Barbell _(Hinge to ~45°, drive elbows back to hips)_
- **Superset · 4 rounds**
  - 15 Rear Delt Fly - Dumbbell _(Lead with elbows, squeeze rear delts at top)_
  - 12 Bicep Curl - Dumbbell _(Supinate fully at top, control the descent)_
- 4 × 14 Hammer Curl - Cable Rope _(Neutral grip, keep elbows close to sides)_

### Cool-Down

- 1 × 40s Child's Pose Lat Stretch _(Walk hands forward, feel the lat stretch)_
- 1 × 30s Shoulder Extension Stretch _(Each side)_
- 1 × 30s Biceps Stretch _(Each side, keep arm straight)_


## Leg Day: Quads & Core

You'll crush heavy squats and deadlifts, then finish with targeted core and calf work — leaving your legs thoroughly worked and your core rock solid.

### Warm-Up

- 1 × 10 Squat (Dynamic Mobility)
- 1 × 10 Hip Circle _(Each side)_
- 1 × 10 Ankle Circle _(Each side)_

### Main

- 4 × 10 Squat - Barbell
- 4 × 10 Deadlift (Romanian)
- **Superset · 3 rounds**
  - 10 Split Squat (Bulgarian) _(Each side)_
  - 10 Ab Wheel Rollout (Kneeling) _(Keep hips down)_
- **Superset · 3 rounds**
  - 15 Calf Raise _(Full range of motion)_
  - 30s Side Plank _(Each side)_

### Cool-Down

- 1 × 40s Hamstring Stretch (Supine) _(Each side)_
- 1 × 40s Kneeling Hip Flexor Stretch _(Each side)_
- 1 × 40s Calf Stretch _(Each side)_