4-Week Push Pull Legs Workout Program | Lynton Coaching

Three strong sessions. One clear training week.

Build your training around a structured 4-week Push-Pull-Legs workout program from Lynton Coaching, designed for experienced gym-goers focused on strength and muscle.

YOUR WEEKLY SPLIT

• Push + Arms: bench press, chest work, shoulder accessories and arm supersets.

• Pull: pull-ups, supported rows, cable pulls and trap work.

• Legs + Power: jumps, squats, trap-bar strength, leg supersets, calves and core.

WHAT’S INCLUDED

• Complete 14-page program PDF.

• Three separate workout PDFs for easy gym reference.

• Warm-ups, exercise order, sets, reps and rest periods.

• Written exercise cues and equipment substitutions.

• Four-week progression guidance, including a lower-volume fourth week.

• Printable workout logs for recording weights in pounds or kilograms.

WHO IT’S FOR

Adults with established lifting technique who are comfortable with demanding gym sessions. Standard gym equipment is required. The Legs + Power session has substantial volume—allow time for the prescribed rests.

YOUR DOWNLOAD

One ZIP file containing four PDFs in US Letter format. Read on your device or print for personal use.

This is a general training program. Personalized coaching, rehabilitation, nutrition plans and exercise videos are not included. No physical product will be shipped.