The Growth playbook PDF
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THE GROWTH PLAYBOOK
A structured push, pull and leg-focused program built for muscle growth and strength.
The Growth Playbook is a 4-day training split designed for lifters who want to stop guessing and start building. Following a 2 on, 1 off rotation, you’ll train Push, Pull, Legs and Upper across the week — hitting every muscle group with the right balance of compound power and isolation detail to maximise hypertrophy.
Every exercise comes with prescribed sets, reps, tempo and rest periods. No vague instructions. No filler movements. Just a clear, repeatable framework engineered around time under tension, controlled eccentrics and progressive overload — the three principles that actually move the needle on muscle growth.
What’s inside:
• A complete 4-day training split with built-in recovery
• 27 exercises across Push, Pull, Legs and Upper days
• Prescribed tempo on every rep to maximise time under tension
• Clear rest periods, rep ranges and back-off set protocols
• Coaching notes on every key lift so you know exactly how to execute
Who it’s for:
This isn’t a beginner program. The Growth Playbook is built for intermediate and advanced lifters who already know their way around a gym and are ready to train with intent. If you’re willing to follow the tempo, respect the rest periods and push every working set with full effort, you’ll see the results.