4x/ Week - Push Pull Legs Full Body - 16 week program

This four-day programme blends push, pull, and leg sessions with a weekly full-body workout. The plan offers a balanced distribution of volume and frequency for strength and muscle development, while also promoting recovery. It is ideal for those who prefer a slightly lower training frequency while still making consistent progress in all major lifts.

Each session is designed to last 60–90 minutes, typically around 60 minutes, for effective and sustainable training.

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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