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Amin Shan Science-Based Workout Plan

A hypertrophy and strength-focused program inspired by Jeff Nippard's evidence-based methods

Day 1 Push

Day 2 Pull

Day 3 Legs

Day 4 Rest

Day 5 Push

Day 6 Pull

Day 7 Legs

Weekly Overview

Frequency

5–6 days per week

Split

Push/Pull/Legs (PPL) with variations for volume and intensity

Rest Days

1–2 (adjust based on recovery)

Day 1 - Push (Chest, Shoulders, Triceps)

Exercise	Sets	Reps	Rest	Notes
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Day 2 - Pull (Back, Rear Delts, Biceps)

Exercise	Sets	Reps	Rest	Notes
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Day 3 - Legs (Quads, Hamstrings, Glutes)

Exercise	Sets	Reps	Rest	Notes
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Day 4 - Rest/Active Recovery

Suggested Activities:

Light stretching
Yoga
Mobility work
Light cardio (walking, swimming)

Focus on recovery and flexibility

Day 5 - Push (Higher Volume)

Exercise	Sets	Reps	Rest	Notes
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Day 6 - Pull (Trap/Arm Focus)

Exercise	Sets	Reps	Rest	Notes
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Day 7 - Legs (Higher Volume)

Exercise	Sets	Reps	Rest	Notes
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