Napalm Push Pull Legs Upper

This is a moderate-volume hypertrophy program. Once you can complete all the prescribed reps for each set with proper form, increase the weight and repeat the process.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Cable)

Seated Overhead Press (Dumbbell)

One Arm Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Push Day

Lat Pulldown

Seated Row (Cable)

Dumbbell Row

Face Pull

Shrug (Dumbbell)

Incline Curl (Dumbbell)

Hammer Curl (Cable)

Pull Day

Squat (Barbell)

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Hip Abductor (Machine)

Leg Press

Calf Raise (Leg Press)

Standing Calf Raise

Leg Day

T-Bar Row

Arnold Press

Lateral Raise (Dumbbell)

Incline Chest Fly (Dumbbell)

Alternating Dumbbell Curl

Skull Crusher (Barbell)

Upper

Upright Row (Barbell)

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