Welcome to the 8 Week Push Pull Trainer. This program is developed to help you build muscle and lose body fat. Follow Kaged Athlete, Mike Hildebrant, as he outlines the training and nutrition requirements needed for you to achieve your best physique yet.

This routine is based on a 6 day resistance training split. The first 3 days of the week are strength days where the focus will be on performing most exercises with 4-6 sets of 3-8 repetitions. Rest time on strength based days is between 90 seconds and 3 minutes. Days 4-6 are focused on hypertrophy where we will lighten the load, change the exercise selection and train in rep ranges of primarily 10-15. Rest time on hypertrophy days is between 30 and 90 seconds. The program overview below will help you understand everything needed to succeed during this training program.