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Push Pull Legs Hypertrophy
Push Pull Legs Hypertrophy is an intermediate bodybuilding program that runs 10 weeks at 6 sessions per week. It is built into Ægir Iron and free to load for individual lifters and for athletes on a coach's roster.
What this program is
A 10-week six-day Push/Pull/Legs split for hypertrophy-focused solo lifters. Two rotations per week through push, pull, and leg sessions with high volume across complementary movement patterns.
At a glance
| Discipline | Bodybuilding |
| Experience level | Intermediate |
| Length | 10 weeks |
| Training days | 6 per week |
| Equipment | Barbell + Dumbbells + Cables + Machines |
| Loading | RPE and percentage of 1RM with progressive volume. |
| Price | Free for individual lifters and rostered athletes |
Free for individual lifters and for athletes on a coach's roster. Coaches pay only for roster tools.
How it works in Ægir Iron
Inside Ægir Iron the plan is real Cycle, Block, Week, Day structure, not a flat workout list. Blocks are labeled by mesocycle (Accumulation, Intensification, Realization, Peak) and progress over the 10 weeks. Main lifts can run as a percentage of your training max, which resolves live from your maxes, so a heavier max reprices the plan without a rebuild. Log your AMRAP top sets and the app proposes a training-max bump at the end of each cycle, then reprices every percentage in one tap. You load it in a couple of taps, then adjust any session, and a coach can push it to an athlete's account in real time.
Start Push Pull Legs Hypertrophy
Open Ægir Iron, go to Program, choose New Program, then Browse Programs, and load Push Pull Legs Hypertrophy. It is free on iOS, Android, and the web, with your data synced across all three.