Push, Pull & Progress

Unlock your strength potential with the "Push, Pull & Progress" program, a comprehensive 12-week training plan designed for those ready to elevate their fitness game. Committing just three days a week, you'll engage in a balanced mix of push and pull exercises, focusing on major muscle groups to build strength and endurance. Each session incorporates essential movements like the Bench Press and Lat Pulldown, ensuring a well-rounded approach to muscle development. Get ready to push your limits and see real progress in your performance!

This is a novice-friendly program designed with two main goals - getting stronger & losing weight.

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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

Leg Press

Overhead Press (Barbell)

Chest Fly (Machine)

Reverse Lunge (Bodyweight)

Cardio (LISS)

Push

Lat Pulldown

Seated Row (Cable)

Face Pull

Hammer Curl

Pull

Bench Press (Barbell)

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Trap Bar Deadlift

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Back Extension

Legs & Glutes

Chest Press (Machine)

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