PULL/PUSH PROGRAM: Light/Heavy/Legs/Fullbody (patito)

Training Split:

1. Light Pull⁣
2. Heavy Push⁣
3. Day off - cardio (25 Mins)
4. Heavy Pull⁣
5. Light Push⁣
6. Off - cardio (25 Mins)
7. Off - cardio (25 Mins)

PULL

LIGHT PULL : https://www.instagram.com/p/B2boi6-gm_N/

1. Lat pulldown 4x15

2. Cable rows 4x15
3. Preacher curls 4x15
4. Lying hamstring curls 4x 15
5. Sit ups superset with leg raises 4xfailure

ISOLATION PULL WORKOUT https://www.instagram.com/p/B2matwugtg7/

1. Unilateral machine pulldowns 4x15

2. Standing cable rows 4x15
3. Seated cable curls 4x15
4. Hack Squat stiff legged deadlifts 4x20
5. Foam roller Ab crunches superset with leg raises 4xfailure.
HEAVY FULL BODY PULL https://www.instagram.com/p/B2rQvGCgCns/

1. Chins 4x10
2. Cable Deadlifts 4x10
3. DB curl 4x10
4. Seated Hamstring Curl
5. Medicine Ball Crunches 4xfailure ⁣

LIGHT ISOLATION FULL BODY PULL https://www.instagram.com/p/B239lg_gwvN/

1. Machine high pulldown machine 4x15⁣

2. Step jump for 30 seconds between reps ⁣
3. Shrug machine 4x15 ⁣
4. Battle ropes for 30 seconds between sets⁣
5. Biceps cable curls superset with decline barbell curls 4x15/10⁣
6. Burpees for 30 seconds between sets
7. Ham/glute raise superset with Ab rollouts 4x15/failure

HEAVY FULL BODY PULL https://www.instagram.com/p/B2_zffUADfh/

1. Hexagon bar Deadlifts 4x10⁣

2. Bent over DB rows 4x10⁣
3. Barbell Curls 4x10⁣
4. Hammer Curls 4x10⁣
5. Stiff Leg DB Deadlifts 4x10⁣
6. Ab Machine Crunches 4x15

LIGHT PULL FULL BODY PULL https://www.instagram.com/p/B3He3DXgkz8/

1. Kneeling lat pull down 4x15⁣

2. Wide grip cable rows 4x15⁣
3. Burpees x10⁣
 4. Kneeling Cable Curls 4x15⁣
5. High Pulley Cable Curls 4x15⁣
6. Box Jumps x15⁣
7. Lying Hamstring Curls 4x15⁣
8. Hyperextension 4x15⁣
9. Kettlebell Squats 5x15
10. Oblique Sit up superset with lying leg raises 4x20/10⁣

FULL BODY HEAVY PULL https://www.instagram.com/p/B3Ue7CKgBkN/

1. T-Bar Rows 4x10⁣

2. Reverse Grip Chins 4x10⁣
3. EZ Bar Curls 4x10⁣
4. Stiff Leg Deadlift 4x10
5. Ab scissors 4xfailure

PUSH

LIGHT PUSH https://www.instagram.com/p/B2eSU4dADOX/

1. Incline DB Flyes 4x15⁣

2. Flat DB Press 4x15 ⁣
3. Rear DB raises superset with unilateral front DB raises 4x15
4. Lying triceps extensions 4x15
5. Hack Squat superset with straight legged calf presses 4x20/25⁣

FULL BODY HEAVY PUSH https://www.instagram.com/p/B2he9-_g6VF/

1. Incline DB Press 4X10-15

2. Flat Machine ⁣4x10-15
 3. DB Shoulder Press 4x10-15
4. Bench Dips 4x10-15
5. Squat machine superset with seated Calf Press 4x20⁣

ISOLATION PUSH https://www.instagram.com/p/B2ol2wbADVo/

1. Barbell Floor Flyes superset with Cable Cross Over 4x15⁣

2. Close grip Pushup with Overhead rope extensions 4x15⁣
3. Face Pulls superset with Lying front cable raises 4x15
4. Leg extensions superset with unilateral standing Calf Press 4x20⁣

HEAVY COMPOUND PUSH https://www.instagram.com/p/B2yzGgNAXE5/

1. Incline press superset with incline push-ups 4x10/10⁣

2. Dip Machine superset with neutral grip cable extensions 4x10/10
3. Arnold Press 4x10⁣
4. Squat superset with calf press machine 4x10/10⁣

FULL BODY LIGHT PUSH https://www.instagram.com/p/B29I_BGAkNH/

1. Incline cable flyes superset with decline DB flyes 4x15/15⁣

2. Sledge Push 1 minute ⁣
3. Kneeling reverse cable extensions superset with standing cable extensions 4x15/15⁣
4. Farmers Walk 1 minute ⁣
5. Bent over rear cable raises superset with barbell front raises 4x15/15⁣
6. Kettlebell Swings x30 seconds ⁣
7. Seated Calf Press Hill superset with smith machine lunges 4x20/15⁣
8. Kneeling Squats x30 seconds⁣

⁣
FULL BODY HEAVY PUSH https://www.instagram.com/p/B3FJbOigkKK/

1. Incline Machine Press 4 x 10⁣

2. Flat machine press 4x10⁣
3. Dip Machine 4 x 10⁣
4. Close Grip Bench Press 4 x 10
5. Seated Smith Machine Press 4 x 10
6. Leg Press 4 x 10
7. Straight Legged Calf Press 4 x 10⁣

ISOLATION FULL BODY LIGHT PUSH https://www.instagram.com/p/B3PQuCEgWK7/

1. Circuit 1. Cable Crossovers, Pec Dec 4x15/15 + skipping 1 minute

2. Circuit 2. Tricep cable extensions, overhead cable extension 4x15/15 and tyre flip 1
minute
3. Circuit 3. Supported rear DB raises, front/side DB raises and sledge hammer hits 10
each arm
4. Circuit 4. Leg extension, standing calf press and split squats 16 total (8 each leg)

ISOLATION CALF WORKOUT

1. Seated Calf Press superset with Standing Calf Press 10x20/20