Unleash your strength with the 12-week Legs, Pull, Push, Lower, Upper program, designed for five intense training days each week. This comprehensive split targets all major muscle groups, ensuring balanced development and optimal recovery. You'll engage in a variety of compound and isolation exercises, from barbell squats to cable tricep extensions, all tailored to maximize your gains. Perfect for those ready to elevate their fitness journey, this program combines effective techniques with a structured approach to help you achieve your strength and physique goals. Get ready to push your limits!

I made this to suit my needs in the gym, focusing on legs to begin with followed with back then chest. The purpose is to get legs out of the way first, then continue throughout the week.

The program is designed to train most muscle groups at minimum of 6 sets per muscle group per week. 

Please feel free to add comments on how i could improve or make this program better in Future 😊

Thank you!

Legs, Pull, Push, Lower, Upper (5-Days)

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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

Bench Press (Barbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Push

Squat (Barbell)

Leg Extension

Hip Thrust (Smith-Machine)

Romanian Deadlift (Dumbbell)

Legs 

Goblet Squat

Standing Calf Raise

Walking Lunge

Lower

Seated Shoulder Press (Dumbbell)

Bench Press (Dumbbell)

Pull-Up (Bodyweight)

Standing Pullover (Cable)

Hyperextension

Overhead Tricep Extension (Cable)

Upper

Cable Low Row

Lat Pulldown

Bicep Curl (Cable)

Pull

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