4x/ Week Push Pull Legs + Cardio - 16 week program

This structured four-day training plan combines push, pull, and leg sessions with an integrated cardio component to develop both strength and cardiovascular performance. The programme focuses on progressive overload across compound and accessory lifts while improving overall endurance and conditioning. It’s ideal for individuals who want to balance hypertrophy training with aerobic development within a clear, periodized structure.

All sessions are designed to be completed within 60–90 minutes, with most taking closer to 60 minutes, ensuring each workout remains efficient and time-effective.

Each session is clearly laid out, including sets, reps, RPE targets, and rest times, allowing you to track progress and apply progressive overload effectively throughout the 16-week structure.

What’s Included

• 16-Week Training Plan (two 8-week progressive blocks)

• Warm-Up and Movement Preparation Protocols

• RPE and Progression Guidelines

• Key Anatomy Section to support exercise understanding

• FAQ and Exercise Substitution Guidance

• Injury Management and Training Advice

• Direct Video Demonstration Links for all exercises

Author: Tom Woodham, Physiotherapist (BSc Hons) and Strength & Conditioning Coach

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