Program
The Growth Cycle
A 10-week intermediate–advanced Push/Pull/Legs hypertrophy program using a 6-day split. Designed for well-rounded muscle growth with smart weekly prioritisation. Built with a planned volume ramp, combining progressive overload, high-quality compounds, targeted isolation work, and fatigue-managed exercise sequencing. Includes an optional deload week (as a separate add-on) to use whenever fatigue is accumulating
Program schedule
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Week 1Preview
6 workouts
Week 1Preview
6 workouts
Day 1 - Pull A6 exercises
Pull Up3 sets
3 sets
Pendlay Row2 sets
2 sets
Lat Pulldown2 sets
2 sets
Seated Face Pull2 sets
2 sets
Overhead Cable Curl2 sets
2 sets
Cable Hammer Curl2 sets
2 sets
Day 2 - Push A6 exercises
Bench Press3 sets
3 sets
Incline Dumbbell Bench Press2 sets
2 sets
Cable Fly Crossovers2 sets
2 sets
Machine Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 3 - Legs A6 exercises
Hack Squat3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Dumbbell Walking Lunge3 sets
3 sets
Leg Extension2 sets
2 sets
Standing Calf Raise Machine2 sets
2 sets
Cable Crunch2 sets
2 sets
Day 4 - Pull B7 exercises
Iso-Lateral Chest Supported Row3 sets
3 sets
Cable Row2 sets
2 sets
Lat Pulldown2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Machine Preacher Curl2 sets
2 sets
Concentration Curl2 sets
2 sets
Dumbbell Shrug2 sets
2 sets
Day 5 - Push B6 exercises
Shoulder Press Machine3 sets
3 sets
Machine Chest Press2 sets
2 sets
High Cable Lateral Raise3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Triceps Pushdown2 sets
2 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Day 6 - Legs B6 exercises
Hip Thrust3 sets
3 sets
Leg Curl3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Leg Press2 sets
2 sets
Seated Calf Raise3 sets
3 sets
Hanging Leg Raise3 sets
3 sets
Week 2Preview
6 workouts
Week 2Preview
6 workouts
Day 1 - Pull A6 exercises
Pull Up3 sets
3 sets
Pendlay Row3 sets
3 sets
Lat Pulldown2 sets
2 sets
Seated Face Pull2 sets
2 sets
Overhead Cable Curl2 sets
2 sets
Cable Hammer Curl2 sets
2 sets
Day 2 - Push A6 exercises
Bench Press3 sets
3 sets
Incline Dumbbell Bench Press3 sets
3 sets
Cable Fly Crossovers2 sets
2 sets
Machine Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 3 - Legs A6 exercises
Hack Squat3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Dumbbell Walking Lunge3 sets
3 sets
Leg Extension2 sets
2 sets
Standing Calf Raise Machine3 sets
3 sets
Cable Crunch3 sets
3 sets
Day 4 - Pull B7 exercises
Iso-Lateral Chest Supported Row3 sets
3 sets
Cable Row3 sets
3 sets
Lat Pulldown2 sets
2 sets
Machine Rear Delt Fly2 sets
2 sets
Machine Preacher Curl2 sets
2 sets
Concentration Curl2 sets
2 sets
Dumbbell Shrug2 sets
2 sets
Day 5 - Push B6 exercises
Shoulder Press Machine3 sets
3 sets
Machine Chest Press2 sets
2 sets
High Cable Lateral Raise3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Triceps Pushdown2 sets
2 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Day 6 - Legs B6 exercises
Hip Thrust3 sets
3 sets
Leg Curl3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Leg Press2 sets
2 sets
Seated Calf Raise3 sets
3 sets
Hanging Leg Raise3 sets
3 sets
Week 3Preview
6 workouts
Week 3Preview
6 workouts
Day 1 - Pull A6 exercises
Pull Up3 sets
3 sets
Pendlay Row3 sets
3 sets
Lat Pulldown3 sets
3 sets
Seated Face Pull2 sets
2 sets
Overhead Cable Curl2 sets
2 sets
Cable Hammer Curl2 sets
2 sets
Day 2 - Push A6 exercises
Bench Press3 sets
3 sets
Incline Dumbbell Bench Press3 sets
3 sets
Cable Fly Crossovers3 sets
3 sets
Machine Lateral Raise2 sets
2 sets
Triceps Rope Pushdown2 sets
2 sets
Overhead Cable Tricep Rope Extension2 sets
2 sets
Day 3 - Legs A6 exercises
Hack Squat3 sets
3 sets
Lying Leg Curl2 sets
2 sets
Dumbbell Walking Lunge3 sets
3 sets
Leg Extension3 sets
3 sets
Standing Calf Raise Machine3 sets
3 sets
Cable Crunch3 sets
3 sets
Day 4 - Pull B7 exercises
Iso-Lateral Chest Supported Row3 sets
3 sets
Cable Row3 sets
3 sets
Lat Pulldown3 sets
3 sets
Machine Rear Delt Fly2 sets
2 sets
Machine Preacher Curl2 sets
2 sets
Concentration Curl2 sets
2 sets
Dumbbell Shrug2 sets
2 sets
Day 5 - Push B6 exercises
Shoulder Press Machine3 sets
3 sets
Machine Chest Press3 sets
3 sets
High Cable Lateral Raise3 sets
3 sets
Machine Chest Fly2 sets
2 sets
Triceps Pushdown2 sets
2 sets
Single Arm Cable Tricep Extension2 sets
2 sets
Day 6 - Legs B6 exercises
Hip Thrust3 sets
3 sets
Leg Curl3 sets
3 sets
Romanian Deadlift (RDL)3 sets
3 sets
Leg Press3 sets
3 sets
Seated Calf Raise3 sets
3 sets
Hanging Leg Raise3 sets
3 sets
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