SYNCD 16-Week Push Pull Legs Program
The SYNCD 16-Week Push Pull Legs Program is a structured, evidence-based training system designed to maximise both muscular hypertrophy and strength development. Built for intermediate lifters, this program combines high training frequency with progressive overload to deliver consistent, measurable results.
Structured across six training days per week, the program targets each muscle group twice weekly, aligning with current research on optimal training frequency. The first phase (Weeks 1–8) focuses on building a solid hypertrophy foundation through controlled volume and moderate intensity, while the second phase (Weeks 9–16) progresses into higher intensity training to enhance strength and overall performance.
Each session is carefully programmed with specific sets, repetitions, tempo, and rest periods to ensure training efficiency and progression. Compound movements form the foundation of the program, supported by targeted accessory exercises to promote balanced muscular development and reduce injury risk.
This program is ideal for individuals looking to take their training to the next level with a clear, structured approach grounded in proven training principles. Whether your goal is to build muscle, increase strength, or improve overall physique, SYNCD provides the framework to achieve long-term results.
