Hypertrophy Training Plan
Push Pull Legs Hypertrophy Routine
The classic 6-day Push/Pull/Legs split maximizes muscle hypertrophy by training each muscle group twice weekly with dedicated heavy and volume days.
Target Goal
Hypertrophy
Days Per Week
6 Days
Progression Method
Double Progression (Add weight when top rep range achieved across all sets)
Weekly Routine Schedule
| Session | Primary Focus | Key Compound Lifts | Target Rep Range |
|---|---|---|---|
| Day 1 | Push (Heavy Strength) | Barbell Bench Press, Overhead Press, Incline Dumbbell Press | 3–4 sets x 5–8 reps |
| Day 2 | Pull (Heavy Strength) | Barbell Deadlift, Barbell Row, Lat Pulldown | 3–4 sets x 5–8 reps |
| Day 3 | Legs (Heavy Strength) | Barbell Back Squat, Romanian Deadlift, Leg Press | 3–4 sets x 6–8 reps |
| Day 4 | Push (Hypertrophy Volume) | Incline Barbell Press, Dumbbell Shoulder Press, Triceps Pushdowns | 3–4 sets x 8–12 reps |
| Day 5 | Pull (Hypertrophy Volume) | Seated Cable Rows, Lat Pulldowns, Biceps Curls | 3–4 sets x 8–12 reps |
| Day 6 | Legs (Hypertrophy Volume) | Leg Press, Bulgarian Split Squats, Hamstring Curls, Calf Raises | 3–4 sets x 10–15 reps |
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