5-Day Push Pull Legs Split

Transform your physique with this 5-Day Push Pull Legs Split, designed for serious lifters looking to maximize strength and muscle growth over 12 weeks. This program strategically divides workouts into push, pull, and leg days, ensuring balanced development and ample recovery. Each session targets specific muscle groups with a mix of compound and isolation exercises, utilizing a full gym setup for optimal results. Get ready to elevate your training and achieve your fitness goals with focused intensity and dedication!

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

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)

Standing Calf Raise

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

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Lying Leg Curl

Walking Lunge (Dumbbell)

Legs (Glutes/Hamstring Focused

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