Simple Push Pull Legs

by Michael J.

1 athletes joined

Program Description

Weekend Push Pull Legs

Program Overview

Level
Intermediate, Beginner
Goal
Athletics, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 13, 2025 12:09
Last Edited
May 01, 2025 11:05

Muscle Engagement

Front

Back

MuscleSet

Upper Back

12%

Triceps

12%

Hamstrings

10.8%

Lats

9.6%

Quadriceps

9.6%

Glutes

9.6%

Front Delts

8.4%

Biceps

6%

Chest

4.8%

Middle Delts

4.8%

Lower Back

3.6%

Abs

3.6%

Rear Delts

2.4%

Forearms

1.2%

Adductors

1.2%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Pull-Up (Assisted)

3

6-9 reps

-

2

Lat Pulldown (Close Grip)

3

6-9 reps

-

3

Barbell Row

3

6-9 reps

-

4

Chest Supported Row (Machine)

3

6-9 reps

-

5

Preacher Curl (EZ Bar)

3

6-9 reps

-

6

Face Pull

3

9-12 reps

-

Day 2

1

Incline Bench Press (Barbell)

3

5-8 reps

-

2

Chest Press (Machine)

3

5-8 reps

-

3

Shoulder Press (Machine)

3

5-8 reps

-

4

Lateral Raise (Dumbbell)

3

6-9 reps

-

5

JM Press (Smith Machine)

3

6-9 reps

-

6

Tricep Pushdown (Cable)

3

9-12 reps

-

Day 3

1

Trap Bar Deadlift

3

6-9 reps

-

2

Bulgarian Split Squat (Dumbbell)

3

6-9 reps

-

3

Back Extension (Weighted)

3

6-9 reps

-

4

Squat (Barbell)

3

6-9 reps

-

5

Lying Leg Curl

3

6-9 reps

-

6

Step-Up (Weighted)

3

6-9 reps

-

Day 1

1

Pull-Up (Assisted)

3 Sets

6-9 Reps

-

2

Lat Pulldown (Close Grip)

3 Sets

6-9 Reps

-

3

Barbell Row

3 Sets

6-9 Reps

-

4

Chest Supported Row (Machine)

3 Sets

6-9 Reps

-

5

Preacher Curl (EZ Bar)

3 Sets

6-9 Reps

-

6

Face Pull

3 Sets

9-12 Reps

-

Day 2

1

Incline Bench Press (Barbell)

3 Sets

5-8 Reps

-

2

Chest Press (Machine)

3 Sets

5-8 Reps

-

3

Shoulder Press (Machine)

3 Sets

5-8 Reps

-

4

Lateral Raise (Dumbbell)

3 Sets

6-9 Reps

-

5

JM Press (Smith Machine)

3 Sets

6-9 Reps

-

6

Tricep Pushdown (Cable)

3 Sets

9-12 Reps

-

Day 3

1

Trap Bar Deadlift

3 Sets

6-9 Reps

-

2

Bulgarian Split Squat (Dumbbell)

3 Sets

6-9 Reps

-

3

Back Extension (Weighted)

3 Sets

6-9 Reps

-

4

Squat (Barbell)

3 Sets

6-9 Reps

-

5

Lying Leg Curl

3 Sets

6-9 Reps

-

6

Step-Up (Weighted)

3 Sets

6-9 Reps

-