PUSH PULL LEGS POWER HYPERTROPHY DESIGNED FOR Paul Revelia February 19th, 2024 Day 4 Week Training Block Week 1 Day 1 PUSH Rate of Percieved Effort (RPE) Scale RPE 10 RPE 9 RPE 8 RPE 7 AMAN Max Effort, No Reps Left Exercise Sets 3 3 3 3 3 2 3 DB Incline Bench Press Bench Press Machine Pec Fly Seated DB Shoulder Press Side Lateral DB Raise Dips Tricep Pressdown Week 1 Day 2 PULL Assisted Pull Ups Seated Low Row Narrow Pulldown Seated Wide Row (Upper Back) Cable Pullover Standing DB Curl Preacher Curl Decline Situps Week 1 Day 3 Rest Week 1 Day 4 LEGS Deficit Step Back Lunge 45 Degree Hyperextensions Hack Squat Deadlift Seated Leg Curl Leg Extensions Standing Calf Raise Seated Calf Press Week 1 Day 5 Chest and Back Assisted Pull Ups Incline DB Bench Press Seated Low Row (Hammer Strength) Bench Press Narrow Grip Pulldown Machine Fly Seated Wide Row Dips Week 1 Day 6 Legs and Arms Deficit Step Back Lunge 45 Degree Hyperextensions Very tough, 1 rep left Difficult but still 2 reps left Not Difficult 3-5 reps left As Many As Necessary 3 3 3 3 2 3 3 3 Reps 5 8 10 8 15, 12, 10 AMRAP 12 12 5 8 10 12 10 12 12 Weight RPE 9 RPE 8 RPE 8 RPE 9 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 RPE 7 RPE 7 3 3 3 2 3 3 2 2 5 12 12 10 8 10 15 12 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 3 3 3 3 3 3 3 3 10 12 15 15 15 15 15 12 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 3 3 10 12 RPE 8 RPE 8 SETS 20 SETS 20 SETS 21 SETS 24 SETS 24 Standing DB Curl Skull Crusher Hack Squat Seated Leg Curl Preacher Curl Tricep Pressdown Week 2 Day 1 PUSH Exercise DB Incline Bench Press Bench Press Machine Pec Fly Seated DB Shoulder Press Side Lateral DB Raise Dips Tricep Pressdown Week 2 Day 2 PULL Assisted Pull Ups Seated Low Row Narrow Pulldown Seated Wide Row (Upper Back) Cable Pullover Standing DB Curl Preacher Curl Decline Situps Week 2 Day 3 REST Week 2 Day 4 LEGS Deficit Step Back Lunge 45 Degree Hyperextensions Hack Squat Deadlift Seated Leg Curl Leg Extensions Standing Calf Raise Seated Calf Press Week 2 Day 5 Chest and Back Assisted Pull Ups Incline DB Bench Press Seated Low Row (Hammer Strength) Bench Press Narrow Grip Pulldown Machine Fly Dips Week 2 Day 6 Legs and Arms Deficit Step Back Lunge 45 Degree Hyperextensions Standing DB Curl Skull Crusher 3 3 3 3 3 3 10 10 20 15 12 15 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 Sets 3 3 3 3 3 2 3 Reps 5 8 10 8 15, 12, 10 AMRAP 12 Weight RPE 8 RPE 8 RPE 8 RPE 9 RPE 8 RPE 8 RPE 8 3 3 3 3 3 3 3 3 2 3 3 3 4 4 4 3 4 3 3 3 3 3 3 3 3 3 3 12 5 8 10 12 10 12 12 5 12 12 10 8 10 15 12 10 12 15 15 15 15 12 10 12 10 10 RPE 7 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 RPE 7 RPE 7 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 8 RPE 8 RPE 8 RPE 8 SETS 20 SETS 24 SETS 26 SETS 22 SETS 22 Hack Squat Seated Leg Curl Preacher Curl Tricep Pressdown Week 3 Day 1 PUSH Exercise DB Incline Bench Press Bench Press Machine Pec Fly Seated DB Shoulder Press Side Lateral DB Raise Dips Tricep Pressdown Week 3 Day 2 PULL Assisted Pull Ups Seated Low Row Narrow Pulldown Seated Wide Row (Upper Back) Cable Pullover Standing DB Curl Preacher Curl Decline Situps Week 3 Day 3 Rest Week 3 Day 4 LEGS Deficit Step Back Lunge 45 Degree Hyperextensions Hack Squat Deadlift Seated Leg Curl Leg Extensions Standing Calf Raise Seated Calf Press Week 3 Day 5 Chest and Back Assisted Pull Ups Incline DB Bench Press Seated Low Row (Hammer Strength) Bench Press Narrow Grip Pulldown Machine Fly Dips Week 3 Day 6 Legs and Arms Deficit Step Back Lunge 45 Degree Hyperextensions Standing DB Curl Skull Crusher Hack Squat Seated Leg Curl 3 3 2 2 Sets 3 3 3 3 3 2 2 3 3 3 3 3 2 3 3 15 10 15 10 Reps 5 8 10 8 15, 12, 10 AMRAP 12 12 5 8 10 12 10 12 12 RPE 8 RPE 8 RPE 8 RPE 8 Weight RPE 8 RPE 8 RPE 8 RPE 9 RPE 8 RPE 8 RPE 8 RPE 7 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 RPE 7 RPE 7 3 3 3 2 2 3 3 3 5 12 12 10 8 10 15 12 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 3 3 3 3 3 2 3 10 12 15 15 15 15 12 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 4 3 3 3 3 3 10 12 10 10 20 15 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 SETS 19 SETS 23 SETS 22 SETS 20 SETS 25 Preacher Curl Tricep Pressdown Week 4 Day 1 PUSH Exercise DB Incline Bench Press Bench Press Machine Pec Fly Seated DB Shoulder Press Side Lateral DB Raise Dips Tricep Pressdown Week 4 Day 2 PULL Assisted Pull Ups Seated Low Row Narrow Pulldown Seated Wide Row (Upper Back) Cable Pullover Standing DB Curl Preacher Curl Decline Situps Week 4 Day 3 Rest Week 1 Day 4 LEGS Deficit Step Back Lunge 45 Degree Hyperextensions Hack Squat Deadlift Seated Leg Curl Leg Extensions Standing Calf Raise Seated Calf Press Week 4 Day 5 Chest and Back Assisted Pull Ups Incline DB Bench Press Seated Low Row (Hammer Strength) Bench Press Narrow Grip Pulldown Machine Fly Dips Week 4 Day 6 Legs and Arms Deficit Step Back Lunge 45 Degree Hyperextensions Standing DB Curl Skull Crusher Hack Squat Seated Leg Curl Preacher Curl Tricep Pressdown 3 3 Sets 4 3 3 3 3 2 3 4 3 3 3 3 3 3 3 12 15 Reps 5 8 10 8 15, 12, 10 AMRAP 12 12 5 8 10 12 10 12 12 RPE 8 RPE 8 Weight RPE 8 RPE 8 RPE 8 RPE 9 RPE 8 RPE 8 RPE 8 RPE 7 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 RPE 7 RPE 7 4 3 3 3 3 3 3 3 5 12 12 10 8 10 15 12 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 7 3 3 3 3 3 3 3 10 12 15 15 15 15 12 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 RPE 7 3 3 3 3 3 3 3 3 15, 12, 10 12 15, 12, 10 10 20, 15 15 12 15 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 RPE 8 SETS 21 SETS 21 SETS 25 SETS 21 SETS 24