Week 7 | body transformation | push pull legs workout plan | muscle gain | fat loss

Week 7 | body transformation | push pull legs workout plan | muscle gain | fat loss

Gym Recap | Full Push Pull Legs Routine | Natural Body Transformation Vlog | Mysterious Mistry

Welcome to Mysterious Mistry – Week 7 of my Natural Body Transformation Series!
In this episode, I take you through a full week of training using the Push Pull Legs (PPL) split, one of the most effective and balanced workout routines to target every major muscle group.

From classic compound lifts like Barbell Squats and Flat Bench Press to detailed isolation movements like Cable Preacher Curl and Skull Crushers, this week’s workouts were structured, intense, and focused on progressive overload and form control.

WEEK 7 TRAINING SPLIT OVERVIEW:
Day 1 – Push 1 (Chest, Shoulders, Triceps)
Flat Bench Press – 2 Warm-up + 4 Working Sets
Incline Dumbbell Press – 3 Sets
Dumbbell Overhead Press – 3 Sets
Seated Cable Overhead Triceps Extension – 3 Sets
Standing DB Lateral Raise – 3 Sets
Cable Chest Press – 3 Sets
Triceps Rope Pushdown – 3 Sets
Key Focus: Upper body strength, deltoid isolation, triceps stretch and press movements.

Day 2 – Pull 1 (Back, Biceps, Rear Delts)
Wide-Grip Lat Pulldown – 4 Sets
Seated Cable Rows – 3 Sets
Reverse Pec Deck Fly – 2 Sets
Straight Arm Pullover (Cable) – 3 Sets
Barbell Preacher Curl – 3 Sets
Dumbbell Hammer Curl – 3 Sets
Key Focus: Lats for width, middle back for thickness, biceps isolation, and rear delts engagement.

Day 3 – Legs (Quads, Hamstrings, Glutes)
Barbell Squats – 4 Sets
Leg Press – 3 Sets
Leg Extension – 3 Sets
Lying Hamstring Curl – 4 Sets
Key Focus: Foundational strength, quad pump, hamstring isolation, and overall lower-body balance.

Day 4 – Push 2 (Variation Focus)
Superset: Decline Dumbbell Press + Fly – 3 Sets
Cable Chest Press – 3 Sets
Barbell Shoulder Press + Cable Front Raise – 3 Sets
Pec Deck Fly – 3 Sets
Cable Lateral Raise – 3 Sets
Skull Crushers – 3 Sets
Triceps Rope Pushdown – 3 Sets
Key Focus: Lower chest development, shoulder isolation, and triceps burnout — high definition!

Day 5 – Pull 2 (Back & Biceps Isolation)
Close-Grip Lat Pulldown – 3 Sets
Seated One-Arm Cable Row – 3 Sets
Bent-Over Barbell Row – 3 Sets
Cable Biceps Curl – 3 Sets
Cable Preacher Curl – 3 Sets
Superset: Reverse Curl + Hammer Curl – 3 Sets
Key Focus: Lat contraction, bicep peak and forearm thickness — perfect arm detail!

This week, we followed the Push Pull Legs routine — which is proven effective for muscle hypertrophy, strength gains, and optimal recovery. Studies recommend PPL for intermediate natural lifters due to its frequency and volume control.

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