[ AGGRESSIVE
      EXPANSION ]

  1. HOSTILE TAKEOVER

PUSH PULL MUSCLE MASS
- PHASE 2A [PURE MASS]

HOME / PLANS / PUSHPULL MUSCLEMASS / WORKOUT 4 [PHASE 2]

HOME / PLANS / PUSHPULL / WORKOUT 4

SESSION INFO

Length

8 Exercises

Est Time

60 Mins

Type

Compound/Mass

PuLL Day

The Workout

F*CKIN PUSH YOURSELF

NO EXCUSES

PuLL Day

The Workout

F*CKIN PUSH YOURSELF
NO EXCUSES

QUICK TIPS

EXERCISE INFO

Tap the info icon on the exercise images to check the essential info (only on mobile).

There you’ll find info on recommended equipment, if you need to do a warm-up, choices for alternative exercises and equipment for when stuff if unavailable, and whether the exercise is optional or not.


WARM UPS

If an exercise requires a warm up do 1 set for 15-20 reps with approximately half the weight you’ll be using, but keep the rest time the same.

You can skip the warm up for exercises that only ‘recommend’ it to save time however if you can you should try to do one anyway – think extra set = extra gains.


OPTIONAL EXERCISES

You can entirely skip ‘Optional’ exercises (especially if you’re short on time) since they aren’t entirely necessary, but if the main muscle is a target area then add it in if you have time.

If you can’t hit the lowest number for any set then take the weight down by the smallest amount for the next set.

If you hit the highest number for 2 back to back sets then increase the weight by around 5% for the next set.

4 DAYS A WEEK

Complete for 5 weeks total.
Recommended schedule.

3 DAYS A WEEK

Recommended for 5 weeks total.
Can run for 6 weeks, but not longer.

MORE INFO

Get even more tailor made tips for this plan using the links at the bottom of the page, or just use the menu button at the top of the page at any time.

[ 1 ]

Pull Ups

8 – 12 reps, 3 sets, 2 m rest

Info : Do It Assisted If You Need To
Warm Up : Yes
Best Equipment : Bodyweight/Assisted
More Advanced : Weighted
Optional : No
Alternate : Underhand Lat Pulldown

[ 2 ]

Straight Deadlift

8 – 12 reps, 3 sets, 2 m rest

Info : Straight Back, Straight Legs
Warm Up : Yes
Best Equipment : Dumbbells
2nd Equipment : Barbell
Optional : No
Alternate : Machine Leg Curl

[ 3 ]

Seated Row

10 – 12 reps, 3 sets, 1.5 m rest

Info : V Grip (Close Grip)
Warm Up : Yes
Best Equipment : Cables
2nd Equipment : Machine
Optional : No
Alternate : Underhand Lat Pulldown

[ 4 ]

Upright Row

12 – 15 reps, 3 sets, 1 m rest

Warm Up : Yes
Best Equipment : Cables
2nd Equipment : EZ Curl Bar/Barbell
Optional : No
Alternate : Dumbbell Lateral Raise

[ 5 ]

8 – 12 reps, 3 sets, 1 m rest

Info : Set Bench To 45 – 60 Degree Incline
Warm Up : Yes
Best Equipment : Dumbbell
Optional : No
Alternate : Seated Biceps Curl

[ 6 ]

8 – 12 reps, 2 sets, 1.5 m rest

Info : Use Preacher or Incline Bench
Warm Up : Optional
Best Equipment : Dumbbell
2nd Equipment : Machine
Optional : Yes
Alternate : Concentration Curl

[ 7 ]

12 – 15 reps, 3 sets, 1 m rest

Warm Up : Yes
Best Equipment : Cable
2nd Equipment : Dumbbell
Optional : No

[ 8 ]

max time, 3 sets, 45 s rest

Info : Feet Wider = Easier
Warm Up : Optional
Optional : No

SHARE IT

SESSION 4 QUICKVIEW

Tap exercise images on workout page to see alternatives choices and form tips.

1. PULL UPS

8 – 12 reps | 3 sets | 2 min rest

2. STRAIGHT DEADLIFT

8 – 12 reps | 3 sets | 2 min rest

3. SEATED ROW

10 – 12 reps | 3 sets | 1.5 min rest

4. UPRIGHT ROW

12 – 15 reps | 3 sets | 1 min rest

5. INCLINE CURL

8 – 12 reps | 3 sets | 1 min rest

6. PREACHER CURL

8 – 12 reps | 2 sets | 1.5 min rest

7. SHRUGS

12 – 15 reps | 3 sets | 1 min rest

8. PLANK

MAX TIME | 3 sets | 45 SEC rest

GET YOUR FREE
WORKOUT PLANS

Unlock members area access by signing up for free, it only takes a minute.

[ultimatemember form_id="304"]