5-Day Push Pull Legs Split

well-balanced and hypertrophy-focused—you’ll want to run it for at least 6–12 weeks to see solid progress and measurable results.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Lying Leg Curl

Standing Calf Raise

Walking Lunge (Dumbbell)

Legs (Glutes/Hamstring Focused

Incline Bench Press (Dumbbell)

Lat Pulldown

Lateral Raise (Dumbbell)

Face Pull

Hammer Curl

Tricep Kickback

Upper (Light/Weak Points)

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Legs (Quad Focused)

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Reverse Pec Deck

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Preacher Curl (Barbell)

Pull (Back | Biceps | Rear Del

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Tricep Extension (Cable)

Tricep Rope Push Down (Cable)

Push (Chest | Shoulders | Tric

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