# Push-Pull-Legs Hypertrophy (Copy)

High-volume hypertrophy training targeting all muscle groups for aesthetic growth.

## Legs & Core (Copy)

You'll build stronger legs and a solid core foundation with heavy goblet squats, hinges, and single-leg work. Three rounds of focused lower-body strength — no fluff, real muscle.

### Warm-up

- 1 × 12 Bodyweight Squat
- 1 × 8 Squat (Sky Reach)
- 1 × 15 Calf Raise

### Main

- 4 × 10 Squat (Goblet) - Kettlebell
- 4 × 10 Romanian Deadlift - Kettlebell
- 3 × 10 Split Squat (Bulgarian)
- 3 × 12 Leg Curl (Prone)
- 3 × 45s Plank

### Cool-down

- 1 × 30s Butterfly Stretch
- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Toe Touch Stretch


## Push Power (Copy)

You'll build a stronger, more defined chest and shoulders with focused pressing and isolation work. Three rounds of purposeful strength—quick, efficient, and built for real results.

### Warm-up

- 1 × 10 Push-Up
- 1 × 45s Arm Circle
- 1 × 12 Serratus Wall Slide

### Main

- 4 × 8 Dumbbell Press (Incline) - Dumbbell
- 4 × 8 Shoulder Press - Dumbbell
- 3 × 12 Lateral Raise - Dumbbell
- 3 × 12 Tricep Extension - Kettlebell
- 3 × 10 Dumbbell Fly (Incline) - Dumbbell
- 3 × 10 Press (Arnold) - Dumbbell

### Cool-down

- 1 × 30s Chest Wall Stretch
- 1 × 30s Hand Clasp Stretch (Behind the Back)
- 1 × 30s Triceps Stretch - Overhead


## Pull & Skill Focus (Copy)

Build a stronger, wider back and bigger arms with focused pulling and skill work. You'll master pull-up technique while driving real muscle growth through controlled rows and curls.

### Warm-up

- 1 × 20s Dead Hang
- 1 × 20s Arm Circle
- 1 × 20s Shoulder Stretch (Cross-Body)

### Main

- 4 × 10 Chest-Supported Dumbbell Row
- 4 × 6 Pull-Up
- 3 × 12 Rear Delt Fly - Dumbbell
- 4 × 10 Bicep Curl - Dumbbell
- 3 × 10 Row (Bent-Over) - Dumbbell

### Cool-down

- 1 × 30s Child's Pose Lat Stretch
- 1 × 30s Triceps Stretch - Overhead
- 1 × 30s Biceps Stretch