FullBody/Pull/Push/FullBody

Strength and Muscle

1 weeks / 4 days per week

Like the title says, it’s a mix of Full Body and PPL packed in 4 days Did this Monday/Wednesday/Thursday/Saturday. On the other days I go hiking or visiting grandma.

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Week 1

Day 1

Squat

Main

5 x 75%

2 x 85%

3 x 90%

8 x 70%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

Safety Barbell Squat

Supplemental
3 x 10 reps

Chin-up (Weighted)

Assistance
3 x 5 reps

Day 2

Deadlift

Main

3 x 70%

3 x 80%

3 x 90%

Shrug (Barbell)

Assistance
2 x 10 reps

Deadlift

Supplemental
3 x 6 reps

Chin-up

Assistance
3 x 10 reps

Curl (Barbell)

Assistance

10 reps

10 reps

20 reps

Preacher Curl (Barbell)

Assistance

15 reps

10 reps

10 reps

Day 3

Press

Main

5 x 75%

2 x 85%

3 x 90%

8 x 70%

Bench Press

Supplemental
5 x 10 reps

Chest Dip

Assistance
3 x 15 reps

Triceps Extension (Pushday)

Assistance

15 reps

15 reps

25 reps

Pushdown (Cable)

Assistance
3 x 20 reps

Day 4

Squat

Supplemental
5 x 5 reps

Press

Supplemental
5 x 5 reps

Bent-over Row (Barbell)

Main

5 x 65%

5 x 75%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

5 x 85%

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