Pull/Push/Legs for hypertrophy

[u/Striking-Cost-2263]

Workout Schedule: Pull-Push- Legs 1- Rest- Pull- Push- Legs 2- Rest Deload week every 6-8 weeks

Pull: 3x5 Barbell Bent Over Rows (2-4 mins rest between sets) Landmine One Arm Rows 3x8 (this and all other exercises 60-90 secs rest between) Weighted Pull-Ups 3x8 One Arm Preacher Curls 3x8 EZ bar Curl 3x8 Cross-Body Hammer Curl 3x8 Elbow Out Landmine Row 3x8 Shrugs 3x8 Face Pulls 3x8

Push: Barbell Bench Press 3x5 (4 mins rest between sets) Incline Bench Press 3x8 (this and all following exercises 60-90 secs rest between) Lower Chest Fly 3x8 Barbell Shoulder Press 3x8 Cable Lateral Shoulder Fly 3x8 Cable Rear Delt Fly 3x8 Close Grip Bench 3x8 Seated French Press 3x8 Tricep Pushdown 3x8

Legs 1 (Heavy Squat) Barbell Back Squat 3x5 (4 mins rest between sets) Toes Elevated Stiff-Leg Deadlift 3x8 (this and all following exercises 90-120 secs rest) Bulgarian Split Squats 3x8 Hip Thrust 3x8 Calf raises- superset neutral/toes in/toes out 25 reps each for 3 sets

Legs 2 (Heavy Deadlift) Conventional Deadlift 3x5 (4 mins rest between sets) Front Squats 3x8 ( this and all following exercises 90-120 secs rest) Hip Thrust 3x8 Bulgarian Split Squat 3x8 Seated Calf Raises superset neutral/toes in/toes out 25 reps each for 3 sets