# Push-Pull-Legs Bodyweight Split (Copy)

High-intensity bodyweight strength cycles for muscle growth and power.

## Push Power & Hypertrophy (Copy)

You'll build chest and arm strength with focused pressing and isolation work. Three solid rounds of controlled tempo movements designed to build muscle and power.

### Warm-up

- 1 × 8 Push-Up
- 1 × 12 Scapular Shrug
- 1 × 10 Serratus Wall Slide

### Main

- 4 × 10 Push-Up (Incline)
- 4 × 9 Pike Push-Up
- 3 × 11 Push-Up (Wide)
- **Superset · 3 rounds**
  - 10 Dip - Bench
  - 11 Dip (Triceps)

### Cool-down

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


## Pull Strength & Back Development (Copy)

You'll build a stronger, wider back and bigger arms with focused pulling and bicep work. Three solid rounds of rows and curls will leave your back and arms feeling pumped and powerful.

### Warm-up

- 1 × 10 Arm Circle
- 1 × 8 Full Body Circle
- 1 × 8 Leg Swing (Front & Side)

### Main Workout

- **Superset · 3 rounds**
  - 10 Row (Vertical)
  - 12 Plank
- **Superset · 3 rounds**
  - 10 Row (Doorframe)
  - 20 Side Plank
- **Superset · 3 rounds**
  - 10 Plank Row
  - 12 Bicycle Crunch

### Cool-down

- 1 × 45s Child's Pose Lat Stretch
- 1 × 45s Chest Wall Stretch
- 1 × 45s Biceps Stretch


## Lower Body Foundation (Copy)

You'll build strong, muscular legs and glutes while strengthening your core — three rounds of focused lower-body work that'll leave you feeling powerful and stable.

### Warm-up

- 1 × 8 Squat (Sky Reach)
- 1 × 10 Hip Circle
- 1 × 15 Mountain Climber

### Main

- **Superset · 3 rounds**
  - 10 Bodyweight Squat
  - 12 Dead Bug
- 3 × 10 Split Squat (Bulgarian)
- **Superset · 3 rounds**
  - 10 Lunge (Walking)
  - 12 Glute Bridge
- 3 × 10 Deadlift (Single-Leg Romanian)
- 2 × 40s Plank

### Cool-down

- 1 × 30s Hamstring Stretch (Supine)
- 1 × 30s Butterfly Stretch
- 1 × 30s Child's Pose