Noir Sporttherapie GmbH
WeightliftingUnlock your potential with our Push-Pull Legs Program, designed for athletes and fitness enthusiasts looking to build strength, improve muscular balance, and achieve a well-rounded physique. This structured training split targets your entire body with a balanced focus on pushing movements, pulling exercises, and lower-body strength.
Each workout is tailored to maximize muscle growth and recovery, incorporating progressive overload, functional strength, and accessory movements to strengthen weak points and enhance performance.
Whether you’re aiming for strength, hypertrophy, or overall athleticism, this program is your pathway to consistent gains and lasting results.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
SkiErg
1 x 2:00
A2
Airdyne
1 x 2:00
B1
Mini-Band Routine Lower Body
1 x 20
B2
Mini-Band Routine Upper Body
1 x 20
C
Romanian Deadlift
5 x 5 @ 50, 60, 70, 75, 80 %
D
Chest Supported Row
3 x 8
E
DB Lat Pullovers
3 x 10
F
Dumbell High Pull
3 x 10
G1
Chin-Ups
3 x MAX
G2
Overhead Triceps Extension
3 x 10
H
Angels and Devils
3 x 15
A1
SkiErg
1 x 2:00
A2
Airdyne
1 x 2:00
A3
HK Banded T-Spine Rotation
1 x 10
A4
Mini-Band Routine Upper Body
1 x 20
B
Bench Press
6, 6, 4, 4
C
High to Low Crossover
3 x 10
D
DB Shoulder Press Standing
4 x 8
E
1 1/2 Lateral Raise
3 x 12
F1
Lying Triceps Extension
3 x 10
F2
DB Waiter's Curl
3 x 10
G
Rotator Cuff External Rotation
3 x 15
A1
SkiErg
1 x 2:00
A2
Airdyne
1 x 2:00
A3
4-Figure
1 x 10
A4
Mini-Band Routine Lower Body
1 x 20
B
Squat
4 x 5
C
Hip Thrust
3 x 8
D
Reverse Lunge
3 x 10
E
SL Romanian Deadlift
3 x 10
F
Standing Calf Raise
3 x 15
Whether you’re chasing performance, aesthetics, or both, this program is designed to deliver. Join now, take control of your progress, and watch your hard work turn into real, sustainable results. The journey to your strongest self starts here—don’t wait,
Get PULL PUSH LEGS
