The Push-Pull-Legs (6-Days per Week) Hypertrophy Training Template is a semi-customisable excel document which allows you to easily create your own hypertrophy mesocycle. This template can be adjusted and re-used to create an infinite number of mesocycles over time.

The program follows a push-pull-legs split with the following muscle groups being trained on each day:

Days 1 & 4:

• Chest

• Front / Middle Delts.

• Triceps

Days 2 & 5:

• Back

• Rear Delts. / Traps

• Biceps

Days 3 & 6:

• Quadriceps

• Hamstrings / Glutes.

• Calves

With this template, you can customise the following variables to suit your individual needs:

• Customisable volume for each muscle group

• Customisable exercise selection for each session & ability to add your own exercises

• Customisable proximity to failure using either RPE or RIR

• Prescribe & record reps and load to track performance over time

• Customisable number of weeks (2-10 weeks)

Please note that this template will only work with the full version of Microsoft Excel on a Windows or Mac computer. The functions will not work correctly using Google Sheets, or on mobile and tablet devices. This spreadsheet is password protected and the format cannot be modified.