Sample
HypertrophyAesthetics 6-Day
Advanced · Hypertrophy
PulseFit aesthetics split — push, pull, and quad/ham leg days across six training sessions.
The week
01Push12 exercises
Band Standing Rear Delt Row3 × 8–12
Lever Seated Fly3 × 8–12
Barbell Incline Bench Press3 × 8–12
Dumbbell Incline Bench Press3 × 8–12
Assisted Chest Dip (kneeling)3 × 8–12
Dumbbell Standing One Arm Extension3 × 8–12
Cable Overhead Triceps Extension (rope Attachment)3 × 8–12
Dumbbell Lying Triceps Extension3 × 8–12
Cable Triceps Pushdown (v-Bar)3 × 8–12
Dumbbell Seated Shoulder Press3 × 8–12
Dumbbell Lateral Raise3 × 8–12
Dumbbell Rear Lateral Raise3 × 8–12
02Pull8 exercises
Band Standing Rear Delt Row3 × 8–12
Pull-Up3 × 8–12
Barbell Bent Over Row3 × 8–12
Dumbbell One Arm Bent-Over Row3 × 8–12
Dumbbell Incline Row3 × 8–12
Barbell Preacher Curl3 × 8–12
Dumbbell Hammer Curl3 × 8–12
Barbell Wrist Curl3 × 8–12
03Legs · Quad4 exercises
Sled Hack Squat3 × 8–12
Lever Leg Extension3 × 8–12
Lever Seated Leg Curl3 × 8–12
Bodyweight Standing Calf Raise3 × 8–12
04Push12 exercises
Band Standing Rear Delt Row3 × 8–12
Dumbbell Seated Shoulder Press3 × 8–12
Dumbbell Lateral Raise3 × 8–12
Dumbbell Rear Lateral Raise3 × 8–12
Lever Seated Fly3 × 8–12
Dumbbell Incline Bench Press3 × 8–12
Barbell Incline Bench Press3 × 8–12
Cable Incline Fly3 × 8–12
Dumbbell Standing One Arm Extension3 × 8–12
Cable Overhead Triceps Extension (rope Attachment)3 × 8–12
Dumbbell Lying Triceps Extension3 × 8–12
Cable Triceps Pushdown (v-Bar)3 × 8–12
05Pull7 exercises
Band Standing Rear Delt Row3 × 8–12
Barbell Preacher Curl3 × 8–12
Dumbbell Hammer Curl3 × 8–12
Pull-Up3 × 8–12
Dumbbell One Arm Bent-Over Row3 × 8–12
Barbell Bent Over Row3 × 8–12
Cable Bar Lateral Pulldown3 × 8–12
06Legs · Ham5 exercises
Smith Squat3 × 8–12
Lever Seated Leg Curl3 × 8–12
Lever Leg Extension3 × 8–12
Barbell Romanian Deadlift3 × 8–12
Bodyweight Standing Calf Raise3 × 8–12