10-Week Push/Pull Hypertrophy Training Program

Sep 17 (edited) in Workout plans and programing

"If you want to burn more fuel, you need to build a bigger engine" or more appropriately here, "If you want to burn more fat, you need to build more muscle."

Many of you just need a basic starting point to get into the gym and have a quick workout that can still help you gain muscle, and burn fat. This program is that starting point! You'll be able to see progress monthly!

This program is designed for hypertrophy using progressive overload and percentage-based training. You’ll max out on Week 1, load progressively over 4 weeks, then retest your 1RM in Week 5, followed by another 4 weeks of progressive loading and a final max-out in Week 10.

If followed appropriately with adherence to rest period timeframe these workouts should complete between 30-45 minutes.

Tips for Success:

Rest Periods: 60-90 seconds between sets for hypertrophy.
Progressive Overload: Increase the weight progressively while maintaining good form.
Form Focus: Pay close attention to your form to avoid injury and maximize muscle activation.
Nutrition: Ensure you consume enough calories and protein to support muscle growth.

Week 1: Max Testing Week (Find 1RM)

Note- During Max week, I recommend resting 2 days in between Maxes. Perhaps Do day 1 on Monday and then Day 2 on Thursday. This will allow your central nervous system to recover from the exertion and give you the best chance at your best lift.

Day 1: Push Day

Bench Press: Warm up, then work up to 1-rep max (1RM)
Squats: Warm up, then work up to 1RM
Military Press: Warm up, then work up to 1RM
Tricep Extensions/Press: 3 sets of 8-10 reps

Day 2: Pull Day

Deadlifts: Warm up, then work up to 1RM
Bent-Over Rows: Warm up, then work up to 1RM
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Weeks 2-5: Progressive Loading (Percentages of 1RM)

NOTE: I recommend performing each day twice in a given week. For example, Monday Push, Tuesday Pull, Wednesday active recovery (walk/yoga/etc), Thursday Push, Friday Pull, Weekend Rest/active recovery.

Week 2 Day 1: Push Day

Bench Press: Warm-up set @ 50%, then 4 working sets:60% (8-10 reps), 65% (6-8 reps), 70% (5-6 reps), 75% (4-6 reps)
Squats: Warm-up set @ 50%, then 4 working sets:60% (8-10 reps), 65% (6-8 reps), 70% (5-6 reps), 75% (4-6 reps)
Military Press: Warm-up set @ 50%, then 4 working sets:60% (8-10 reps), 65% (6-8 reps), 70% (5-6 reps), 75% (4-6 reps)
Tricep Extensions/Press: 3 sets of 10-12 reps (increase weight as needed)

Day 2: Pull Day

Deadlifts: Warm-up set @ 50%, then 4 working sets:60% (6-8 reps), 65% (6-8 reps), 70% (5-6 reps), 75% (4-6 reps)
Bent-Over Rows: Warm-up set @ 50%, then 4 working sets:60% (8-10 reps), 65% (6-8 reps), 70% (5-6 reps), 75% (4-6 reps)
Bicep Curls: 3 sets of 8-10 reps (increase weight as needed)
Calf Raises: 3 sets of 12-15 reps

Week 3 Day 1: Push Day

Bench Press: Warm-up set @ 50%, then 4 working sets:65% (8-10 reps), 70% (6-8 reps), 75% (5-6 reps), 80% (3-5 reps)
Squats: Warm-up set @ 50%, then 4 working sets:65% (8-10 reps), 70% (6-8 reps), 75% (5-6 reps), 80% (3-5 reps)
Military Press: Warm-up set @ 50%, then 4 working sets:65% (8-10 reps), 70% (6-8 reps), 75% (5-6 reps), 80% (3-5 reps)
Tricep Extensions/Press: 3 sets of 10-12 reps

Day 2: Pull Day

Deadlifts: Warm-up set @ 50%, then 4 working sets:65% (6-8 reps), 70% (6-8 reps), 75% (5-6 reps), 80% (3-5 reps)
Bent-Over Rows: Warm-up set @ 50%, then 4 working sets:65% (8-10 reps), 70% (6-8 reps), 75% (5-6 reps), 80% (3-5 reps)
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Week 4 Day 1: Push Day

Bench Press: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Squats: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Military Press: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Tricep Extensions/Press: 3 sets of 10-12 reps

Day 2: Pull Day

Deadlifts: Warm-up set @ 50%, then 4 working sets:70% (6-8 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Bent-Over Rows: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Week 5: Max Testing Week (Retest 1RM) Day 1: Push Day

Bench Press: Warm up, then retest 1RM
Squats: Warm up, then retest 1RM
Military Press: Warm up, then retest 1RM
Tricep Extensions/Press: 3 sets of 8-10 reps

Day 2: Pull Day

Deadlifts: Warm up, then retest 1RM
Bent-Over Rows: Warm-up, then retest 1RM
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Week 6 Day 1: Push Day

Bench Press: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Squats: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Military Press: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Tricep Extensions/Press: 3 sets of 10-12 reps

Day 2: Pull Day

Deadlifts: Warm-up set @ 50%, then 4 working sets:70% (6-8 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Bent-Over Rows: Warm-up set @ 50%, then 4 working sets:70% (8-10 reps), 75% (6-8 reps), 80% (5-6 reps), 85% (3-4 reps)
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Week 7 Day 1: Push Day

Bench Press: Warm-up set @ 50%, then 4 working sets:72% (8-10 reps), 77% (6-8 reps), 82% (5-6 reps), 87% (3-4 reps)
Squats: Warm-up set @ 50%, then 4 working sets:72% (8-10 reps), 77% (6-8 reps), 82% (5-6 reps), 87% (3-4 reps)
Military Press: Warm-up set @ 50%, then 4 working sets:72% (8-10 reps), 77% (6-8 reps), 82% (5-6 reps), 87% (3-4 reps)
Tricep Extensions/Press: 3 sets of 10-12 reps

Day 2: Pull Day

Deadlifts: Warm-up set @ 50%, then 4 working sets:72% (6-8 reps), 77% (6-8 reps), 82% (5-6 reps), 87% (3-4 reps)
Bent-Over Rows: Warm-up set @ 50%, then 4 working sets:72% (8-10 reps), 77% (6-8 reps), 82% (5-6 reps), 87% (3-4 reps)
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Week 8 Day 1: Push Day

Bench Press: Warm-up set @ 50%, then 4 working sets:75% (8-10 reps), 80% (6-8 reps), 85% (5-6 reps), 90% (3-4 reps)
Squats: Warm-up set @ 50%, then 4 working sets:75% (8-10 reps), 80% (6-8 reps), 85% (5-6 reps), 90% (3-4 reps)
Military Press: Warm-up set @ 50%, then 4 working sets:75% (8-10 reps), 80% (6-8 reps), 85% (5-6 reps), 90% (3-4 reps)
Tricep Extensions/Press: 3 sets of 10-12 reps

Day 2: Pull Day

Deadlifts: Warm-up set @ 50%, then 4 working sets:75% (6-8 reps), 80% (6-8 reps), 85% (5-6 reps), 90% (3-4 reps)
Bent-Over Rows: Warm-up set @ 50%, then 4 working sets:75% (8-10 reps), 80% (6-8 reps), 85% (5-6 reps), 90% (3-4 reps)
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Week 9 Day 1: Push Day

Bench Press: Warm-up set @ 50%, then 4 working sets:77% (8-10 reps), 82% (6-8 reps), 87% (5-6 reps), 92% (2-3 reps)
Squats: Warm-up set @ 50%, then 4 working sets:77% (8-10 reps), 82% (6-8 reps), 87% (5-6 reps), 92% (2-3 reps)
Military Press: Warm-up set @ 50%, then 4 working sets:77% (8-10 reps), 82% (6-8 reps), 87% (5-6 reps), 92% (2-3 reps)
Tricep Extensions/Press: 3 sets of 10-12 reps

Day 2: Pull Day

Deadlifts: Warm-up set @ 50%, then 4 working sets:77% (6-8 reps), 82% (6-8 reps), 87% (5-6 reps), 92% (2-3 reps)
Bent-Over Rows: Warm-up set @ 50%, then 4 working sets:77% (8-10 reps), 82% (6-8 reps), 87% (5-6 reps), 92% (2-3 reps)
Bicep Curls: 3 sets of 8-10 reps
Calf Raises: 3 sets of 12-15 reps

Week 10: Final Max Testing Week

Day 1: Push Day