Push-Pull-Legs

Transform your strength training routine with this dynamic 8-week Push-Pull-Legs program, designed for optimal muscle growth and recovery. Committing just three days a week, you'll tackle leg days that incorporate foundational lifts like barbell squats and leg presses, alongside targeted isolation exercises to sculpt and define. This program is perfect for those looking to build strength and endurance, with a focus on progressive overload to keep you challenged. Get ready to unlock your potential and achieve your fitness goals!

**PR Focused Push-Pull-Legs Program**

This program is for intermediate lifters trying to break out of progress plateaus and hit new PR’s. This comprehensive workout schedules progressive overload with two recovery weeks to help you smash your strength goals.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Leg Press (45 Degrees)

Glute Kickback

Leg Extension

Leg Curl

Leg Day

Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Tricep Pushdown (Cable)

Push Day

Deadlift (Barbell)

Barbell Row

Lat Pulldown

Drag Curl

Face Pull

Pull Day

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