Kalani Lenehan

PUSH PULL LEGS

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Welcome to one of the most in-depth and intense workout programs you will come across. This is the exact split and program that took me from an insecure 60kg kid at 18 years old, to a pro-level natural bodybuilder at 21. This is a must try if you are wanting to seriously up your training and pack on kg's of muscle mass. Make sure you are taking every set to muscular failure or just short of it, this will ensure that you are progressive overloading and therefore pushing your muscles as much as you can. LET'S GO!

Goal:
Gain Muscle

Bodybuilding

8 weeks program 6 days/week 60-90 mins

Level:
Advanced

Goal:
Gain Muscle

Bodybuilding

8 weeks program 6 days/week 60-90 mins

Level:
Advanced

Workouts

Push Day

4.9

Pull Day

4.9

Leg Day

4.8

Push day

4.9

Back Day + Abs

4.9

Love this app!!! Every workout is challenging and I've had amazing results

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, straightforward, focused workouts that are enjoyable and effective

Jess

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.

Reminders

Set workout reminders to stay on track!

About Kalani Lenehan

Online personal trainer

My name is Kalani. I’m a young bodybuilder & fitness content creator from Sydney, Australia. My journey started as a skinny 18 year old. I was insecure and hated what I saw in the mirror. Fast forward 3 years, I am now the youngest Natural Pro Men’s Physique bodybuilder (ICN) in history, not only that, but I did it while battling Chron’s Disease. Anything is possible and I’m here to help you realise that with a bit of a guidance, you are capable of achieving your dream physique and a more positive mindset in all aspects of life!

Frequently asked questions

What are the goals of this program?

* Increase overall lean muscle mass * Build overall strength * Improve posture * Improve mental clarity and focus * Improve body composition * Build an aesthetic physique

Who are these workouts for (skill-level)?

* The workouts are designed for intermediate to advanced lifters * Intermediate: go slow, use less weight, and focus on form * Advanced: increase weight and go to muscular failure on every set

How will I get the best results?

* Get proper sleep (7-9 hours a night is a must) * Dedicated nutrition regime, wholefoods that are protein-rich and packed full of quality carbohydrates * Being in a calorie surplus (weight gaining) is HIGHLY recommended for best results * Drink at least eight 3-4 litres of water daily * Make sure to use active and full rest days to allow muscles to recover * Ice cold showers in the morning are highly recommended

How can I ask you questions?

Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram or feel free to shoot me a DM on IG. I would love to showcase your progress to our community.

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