Hypertrophy | 12-Week PPL + Anterior / Posterior

A five-day hybrid split built around Push, Pull, Legs, Anterior and Posterior workouts.

Weekly sequence: Push / Pull / Legs / Rest / Anterior / Posterior / Rest. Every exercise uses 4-8 reps. Working sets per workout: Push 14, Pull 10, Legs 8, Anterior 14 and Posterior 12.

Includes three four-week blocks covering weeks 1-4, 5-8 and 9-12. Exercises, working-set counts and order stay unchanged throughout the 12 weeks. Includes warm-up and progression guidance and a check-in log.

18-page PDF. One-time digital download. General adult training template. No custom coaching or automatic app unlock included. Results vary.