4 - Week Programme

"PULL AND PUSH"

By - Gaurav Sharma

Hey Satish! I have studied your body and physique. And I have found that you are a meso-
morph. Mesomorph is a body form - which means, YOU CAN GAIN MUSCLE AND LOSE FAT EASI-
LY! Not so easy, but still as compared to the skinny guys (ectomorphs) and bulked up guys (en-
domorphs). According that, I have made your workout plan. I will send you your nutrition plan
soon.

Follow this program with dedication. Work Hard. Every Rep. Every Set. Proper FORM is neces-
sary.

Things that the program cannot teach you :-

1. How to work hard.

2. Motivation.

3. How to push yourself BEYOND LIMITS.

4. Being patient.

5. Belief in self.

Follow this PROGRAM with DEDICATION. DON't miss any workout. Any rep.

Any session.

Your personal trainer,

Gaurav Sharma.

thegrv16@gmail.com
Leg Day 1
Week 1

SquatHeavy Single... 4x10

Squat Static holds.. 3 sets 45-60 seconds at 120% of max
Calf raises. 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings,
leg extensions/curls

Week 2
Squat.. 5x8
Static holds... 3 sets 45-60 seconds at 120%
of max

Calf raises. 3x30

Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good morn-
ings leg extensions/curls

Week 3
Squat.. 6x5
Static holds.. 3 sets 45-60 seconds at 120% of max

Calf raises. 3x30

Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good morn-
ings, leg extensions/curls

Week 4

Squat.. 7x3
Static holds.. 3 sets 45-60 seconds at 120% of max
Calf raises. 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good
mornings, leg extensions/curls
Push Day 1
Week 1

Push Press 3x5

Bench PressHeavy Single.4x10

Behind the neck press.3x10

Weighted Dips..3x10

DB lateral raises. 5x10

Week 2
Push Press .4x4
Bench Press . 5x8
Behind the neck press.. 4x8
Weighted Dips.3x10
DB lateral raises .5x10
Week 3
Push Press 5x3
Bench Press.6x5
Behind the Neck Press 5x5
Weighted Dips.3x10
DB Lateral Raises.5x10
Week 4
Push Press 6x2
Bench Press..7x3
Behind the Neck Press .6x2
Weighted Dips.3x10
DB Lateral Raises.5x10
Pull Day 1
Week 1

DeadliftsHeavy Single4x8

Pause Deadlifts..3x5

Shrugs3x10

Pendlay Rows..3x10

Pull Ups.3x10-15

Week 2

Deadlifts5x6
Pause Deadlifts3x5
Shrugs3x10
Pendlay Rows3x10
Pull Ups.3x10-15
Week 3

Deadlifts6x4
Pause Deadlifts3x5
Shrugs 3x10
Pendlay Rows..3x10
Pull Ups. 3x10-15
Week 4

Deadlifts7x2
Pause Deadlifts..3x5
Shrugs3x10
Pendlay Rows..3x10
Pull Ups.3x10-15
Leg Day 2
Week 1
Pause SquatHeavy Single.. 2x6
Front Squat..................................................................4x10
Calf raises. 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls
Week 2
Pause Squat.. 3x4
Front Squat...........................................................5x8
Calf raises. 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings,
leg extensions/curls
Week 3
Pause Squat.. 4x3
Front Squat...................................................... 6x5
Calf raises. 3x30
Leg accessories (pick twor) 3x20 leg press, 3x10 lunges, 3x10 good mornings,
leg extensions/curls
Week 4
Pause Squat.. 5x2
Front Squat......................................................7x3
Calf raises. 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings,
leg extensions/curls
Push Day 2
Week 1

Pause Bench.2x6

Spoto Press .4x10

Standing Military Press..4x10

Weighted Dips..3x10

DB lateral raises.10-10-10

Week 2

Pause Bench3x4
Spoto Press..5x8
Standing Military Press..5x8
Weighted Dips..3x10
DB lateral raises...5x10

Week 3

Pause Bench.4x3
Spoto Press.6x5
Standing Military Press..6x5
Weighted Dips.3x10
DB lateral raises....5x10
Week 4

ATG Squat5x2
Spoto Press..7x3
Standing Military Press..7x3
Weighted Dips..3x10
DB lateral raises...5x10
Pull Day 2
Week 1

Block Deadlifts2x6
Deficit Deadlifts4x10
Shrugs3x10
Barbell Rows..3x10
Pull Ups. 3x10-15
Week 2
Block Deadlifts3x4
Deficit Deadlifts.5x8
Shrugs3x10
Barbell Rows..3x10
Pull Ups. 3x10-15
Week 3
Block Deadlifts 4x3
Deficit Deadlifts..6x10
Shrugs10-10-10
Barbell Rows..10-10-10
Pull Ups. 3x10-15
Week 4
Block Deadlifts5x2
Deficit Deadlifts.7x3
Shrugs 3x10
Barbell Rows...3x10
Pull Ups.3x10-15