Push / Pull Power — Men 4-day

SEC / 01 · The goal Why this one

THE GOAL

What this schedule is built for.

Four sessions: pull, push, lower, and a final upper day. The heaviest work sits at the front of each session while you are fresh, and shoulders carry the largest share of the week.

PICK THIS ONE IF

Four sessions a week is your rhythm
You want the heavy work first and the detail work after
Pressing and pulling strength is the point

SEC / 02 · 4 blocks The split

THE SPLIT

Four sessions, four jobs.

Each session has one job. Nothing is trained twice in a row and nothing is trained tired.

A

Pull

18sets

B

Push

16sets

C

Lower

24sets

D

Upper

21sets

Rest days: days 3, 5, 7 · 79 working sets a week.

SEC / 03 · 79 sets/week The week

WHAT TO EXPECT

The week, in numbers.

FREQUENCY

4 sessions a week

Four separate sessions, each with its own job.

VOLUME

79 working sets a week

Between 16 and 24 per session. Warm-ups are logged but do not count.

REPS

6-15 reps

Heavy at the front of the session, higher reps towards the end.

REST

3 min / 4 min

Longer rest on the heaviest lifts, so the next set is not a different exercise.

CARDIO

Built into the week

Leg day: 15 min cycling before and after. Upper day: 15-30 min incline walking after, at 15% and speed 4.

RECOVERY

Rest days: days 3, 5, 7

Written into the schedule, not left for you to guess.

SEC / 04 · 10 muscle groups Priority

PRIORITY

Where the volume goes.

Working sets per week, per muscle group. This is the clearest picture of what the programme prioritises.

Shoulders

13

Back

10

Chest

10

Hamstrings

9

Quads

9

Triceps

8

Biceps

6

Core

6

Glutes

5

Calves

3

SEC / 05 · 33 exercises In the file

STRAIGHT ANSWER

The exercises are in the file.

You have just read the real structure of this programme: the blocks, the sets, the rep ranges, the rest times and where the volume goes. What this page deliberately does not list is the 33 exercises themselves — those are the product. You see every one of them the moment you open the file.

INCLUDED

33 exercises, already filled in

Nothing to look up or choose. Every slot has its exercise, sets, rep range and rest time.

FORMAT

.xlsx — Excel + Google Sheets

Opens in both. No account needed for the files, and no subscription.

MATHS

8 mesocycles, auto Δ%

Tonnage and percentage change calculate themselves, with a dashboard tab that shows the direction.

GUIDE

Info PDF included

The method, the progression rules and the set-up, written out step by step.