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Program by DAREBEE

推拉腿快速版（Push Pull Legs Express）是一个为期28天的哑铃训练计划，旨在促进肌肥大（hypertrophy）——这种通过对每个肌群给予专注关注、充足的训练量以及充分恢复空间而实现的稳定、刻意的肌肉生长。你只需要一对哑铃，以及在某些练习中使用一个长凳（不过每一个长凳练习都内置了地面替代方案）。

本计划沿用经典的推/拉/腿分化训练，但有所创新：每周额外安排两天，专门针对大多数训练计划中容易忽视的肌群。每7天一个周期，涵盖胸部+肱三头肌、背部+肱二头肌、腿部+股四头肌、腹肌+核心、肩部、背部+髋铰链，以及身体后侧链——确保没有肌群被遗漏，也不会因训练强度过大而恢复不足，影响下一轮循环。

训练量随着四周的推进自然增长，完全符合预期。第一周每个动作做 3 组，让你熟悉动作细节并找到合适的训练重量。第二周在复合动作上增加 1 组。到了第三周和第四周，负重推举日的组间休息时间延长至 2 分钟，组数增加到 4-5 组，将你牢牢带入肌肉增长的最佳区间。当你完成第 28 天并开始新一轮循环时，计划会重置回 3 组——这能为你的身体提供一个自然的减载周期，为下一轮强度递增做好准备。

重复这个循环，增加重量，持续成长。这就是全部计划。

Program Index - 点击各天数进行导航

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自2026年8月以来已完成

Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for… Awesome effort you put into making quality workouts/plans/programs and that you still continually update and add new ones. Grateful for your promise in keeping this site accessible and free for people of all fitness levels & goals around the world. Found Darebee some time years ago and used to just save the workouts and then forget about them somewhere in my documents & to do later lists 😅 but coming back to the site this year I loved the organised/simple layout & navigation of the site with full workout video at bottom to see proper form and notes to make things easier or harder depending on your fitness/energy aswell as an extensive exercise library with joint friendly alternatives. I found it much easier to track/check off completed workouts & days on program/plan on dashboard, was more likely to remember & do it + advanced filter made it quick to find a doable workout. As a tiny way to support this site I made account and use the site exclusively for exercises now, will look to donate when I can 🙏🏽 and would recommend it to all I talk to regarding fitness. Thank you Darebee team for the great job you've all done here and keep up the good work. Blessings to you all.

T.T, 28, from AUS

One of my FAVORITE websites EVER!!! I think this site has elite ball knowledge and it's 100% in my favorites right now.

Kam, 24, from US

I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes… I found Darebee in 2014 and since then I’ve been using it on and off until 2024, when I decided to base all my workouts on Darebee alone. I love the pictures, the variety, the amount of time it takes to complete a workout and how you can mix and match if you have a lot of energy or only repeat 3 times if you don’t feel like exercising. The website is awesome and I recommend it whenever I talk about fitness with other people. I cannot thank Darebee enough for how much this project has helped me in having a solid exercise routine and how to deal with exercise when tired, injured or when I don’t have much time.

ExplodingCookie, from Mexico
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