OFFICIAL PLAN · FREE

Barbell Push / Pull / Legs — Hypertrophy (V2)

3 DAYS · ADVANCED · BARBELL

Push

  1. Close-Grip Bench PressChest
  2. Incline Bench PressChest
  3. Push Press
    Push PressShoulders
  4. Barbell Curl
    Barbell CurlArms

Pull

  1. Deadlift
    DeadliftBack
  2. Barbell Row
    Barbell RowBack
  3. Romanian Deadlift
    Romanian DeadliftLegs
  4. Barbell Shrug
    Barbell ShrugBack

Legs

  1. Pause SquatLegs
  2. Barbell Lunge
    Barbell LungeLegs
  3. Deficit Deadlift
    Deficit DeadliftBack
  4. Front Squat
    Front SquatLegs
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