A balanced four-day Push/Pull program that trains the entire body twice per week while giving extra emphasis to back, quads, and glutes.

The Push Pull program is a 6-week, four-day training plan built around two Push sessions and two Pull sessions, with legs included in every workout. Each major muscle group receives at least two weekly exposures, while back, quads, and glutes lead the program's volume throughout the block. The plan uses a wave-based progression model where training volume builds from 78 working sets in Week 1 to a first peak in Week 3, steps back in Week 4, reaches its highest volume of 90 working sets in Week 5, and finishes with a mandatory deload in Week 6. Reps remain fixed throughout the program, while set count is the primary progression variable and loads stay relatively steady until the peak week.

Length: 6 weeks
Frequency: 4 training days per week
Split: Push / Pull / Push / Pull, with legs included in every session
Weekly schedule: Two days on, one day off, two days on, two days off is the default schedule
Session duration: approximately one hour to an hour and change, with peak-week sessions running longer
Equipment: full commercial gym equipment, including barbells, dumbbells, cables, machines, leg press, squat rack, and other standard gym equipment
Experience level: not explicitly specified; the program uses heavy compound lifts, high weekly volume, RIR-based training, and structured load tracking
Training structure: traditional working sets built around heavy compound movements followed by secondary and isolation exercises

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