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

SimonD

Feb 7th 2016

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

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RATING: 70 (FROM 500 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Push Day 10 exercises, 1 hr 10 mins

Elliptical Training	1x0 reps	rest: 5s
Barbell Bench Press	7x12,10,4,8,8,8,8 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	6x12,10,8,8,8,8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	6x12,10,8,8,8,8 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 30s
Hanging Leg Raise	3x10 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s

Pull Day 7 exercises, 1 hr 1 min

Elliptical Training	1x0 reps	rest: 5s
Barbell Deadlift	7x12,10,4,8,8,8,8 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Barbell Curl	7x12,10,4,8,8,8,8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 60s
Machine Calf Raise	6x12 reps	rest: 60s

Leg Day 9 exercises, 1 hr 1 min

Elliptical Training	1x0 reps	rest: 5s
Barbell Deep Squat	7x12,10,4,8,8,8,8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	7x12,10,4,8,8,8,8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 0s
Machine Leg Extension	4x8 reps	rest: 60s
Plank	3x8 reps	rest: 30s
Dumbbell Side Bend	3x12 reps	rest: 30s
Stability Ball Crunch	3x20 reps	rest: 30s

Push Day2 10 exercises, 1 hr 22 mins

Elliptical Training	1x0 reps	rest: 5s
Dumbbell Bench Press	7x12,10,4,8,8,8,8 reps	rest: 60s
Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Incline Fly	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	7x12,10,4,8,8,8,8,8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Bent-Over Raise	4x20 reps	rest: 60s
Dumbbell Bent-Over Tricep Extension	6x12,10,8,8,8,8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s

Pull Day2 10 exercises, 1 hr 19 mins

Elliptical Training	1x0 reps	rest: 5s
Pull-Up	5x10 reps	rest: 60s
Dumbbell One-Arm Row	4x8 reps	rest: 60s
Machine Seated Row	4x8 reps	rest: 60s
Dumbbell Bicep Curl	7x12,10,4,8,8,8,8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
Machine Calf Raise	6x12 reps	rest: 60s
Cable Kneeling Crunch	3x12 reps	rest: 30s
Hanging Leg Raise	3x10 reps	rest: 30s
Air Bike	3x15 reps	rest: 30s

Leg Day2 6 exercises, 50 mins

Elliptical Training	1x0 reps	rest: 5s
Barbell Deep Squat	7x12,10,4,8,8,8,8 reps	rest: 60s
Dumbbell Lunge	4x8 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	7x12,10,4,8,8,8,8 reps	rest: 60s
Calf Press On Leg Press	7x12,10,4,8,8,8,8 reps	rest: 60s
Single-Leg Calf Raise	3x12 reps	rest: 60s