12d • General discussion
Pull – 4-Day Gym-FF
Push/Pull/Push/Pull – 4-Day Gym Hypertrophy Program
Program Overview
Welcome to this phase!
The aim for this block is to improve on your 8 rep weight targets.
The aim for this phase will be to train one day on and one day off.
The first few weeks you will be trying to dial in what weight you can lift for 8 reps.
RIR Guidelines
• For 2 set movements:Set 1 – 1-2 RIRSet 2 – 0-1 RIR
• For 3 set movements:Set 1 – 1-2 RIRSet 2 – 0-1 RIRSet 3 – Same weight as set 2 (you will
likely only get 5-6 reps with 1 RIR — that’s fine)
Warm-up Sets
Prior to each working set you will need 1-3 warm-up / primer sets. These should be just 3-8 reps
and always a long way from failure.
Recommended approach: One set of 8 light first. Then drop to just 3-5 reps for 1-2 more
warm-up sets that progress up in weight. Rest 30-60 sec between warm-ups.
Tempo
• All movements: 2111 (2 sec eccentric / 1 sec pause bottom / 1 sec concentric / 1 sec pause
top)
Progression Rules
The aim is to achieve the best possible improvements with quality working sets of 8 reps.
• Use 1-2 warm-up sets to prime the body (3-5 reps light to build up).
• Then perform the programmed working sets.
• First set: Aim for 8 reps.
• Second set: Push close to failure (0-1 RIR).
• Keep the same weight until you can complete the target reps across the working sets with the
prescribed RIR.
• Once you can hit the sets cleanly, increase the load slightly next session.
Weekly Schedule Suggestion
• Day 1: Push
• Rest / Active Recovery
• Day 2: Pull
• Rest / Active Recovery
• Day 3: Push
• Rest / Active Recovery
• Day 4: Pull
• Rest / Light Technique or Combatives(Adjust around teaching, family, and recovery needs —
one day on, one day off focus.)
Day 1 – Push
• Narrow Squeeze Dumbbell Bench Press – 3 sets × 8 reps
• Machine Shoulder Press – 3 sets × 8 reps
• Pec Fly Machine – 3 sets × 8 reps
• Dumbbell Skull Crushers – 3 sets × 8 reps• Single-Arm Tricep Pushdown – 2 sets × 8 reps per arm
• Leg Extension – 3 sets × 8 reps
• Hack Squat Machine – 2 sets × 8 reps
Day 2 – Pull
• Wide Grip Pull Ups (assisted if needed) – 3 sets × 8 reps
• Chest Supported Row (Bench) or T-Bar Row – 3 sets × 8 reps
• Machine Preacher Curl – 3 sets × 8 reps
• Cable Curl – Overhand – 3 sets × 8 reps
• Seated Hamstring Curl – 3 sets × 8 reps
• Machine Hip Thrust – 3 sets × 8 reps
Day 3 – Push
• Cable Fly – Low to High – 3 sets × 8 reps
• Machine Chest Press – 3 sets × 8 reps
• Cable Tricep – Rolling – 3 sets × 8 reps
• Dumbbell Lateral Raise – 3 sets × 8 reps
• Leg Extension – Single Leg – 3 sets × 8 reps per leg
• Leg Press – Low Feet – 3 sets × 8 reps
Day 4 – Pull
• Lat Pull Down – 3 sets × 8 reps
• Dumbbell Kelso Shrugs – 3 sets × 8 reps
• Overhead Trap Raise – 3 sets × 8 reps
• Dumbbell Preacher Curl – Single Arm – 3 sets × 8 reps
• Dumbbell Alternating Hammer Curl – 3 sets × 8 reps
• Seated Hamstring Curl – 3 sets × 8 reps
• Hip Abduction Machine – 3 sets × 8 reps
Combatives / UCTS Carryover
• Pulling power (Pull-Ups, Rows, Shrugs) → better clinch control and grappling
• Shoulder stability & pressing → stronger punches, pushes, and stunt work resilience
• Hip drive & posterior chain (Hip Thrusts, Hamstring Curls, Abduction) → explosive kicks,
takedowns, and ground power
• Direct arm work → improved grip endurance and elbow extension for striking/combatives
Additional Notes
• Keep sessions efficient so they complement private lessons and fight choreography training.
• Monitor knees and shoulders — substitute any movement that doesn’t feel right.
• Log weights, reps, and RIR for every working set. Focus on quality tempo and progression.
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Pull – 4-Day Gym-FF
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