Pull-Push-Legs (2 sets)

Embark on a transformative 12-week journey with the Pull-Push-Legs (2 sets) program, designed for dedicated lifters aiming to build strength and muscle. This comprehensive plan features 36 training days, focusing on a balanced routine that targets all major muscle groups through compound and isolation exercises. Each workout is structured to maximize efficiency, featuring exercises like Bench Press, Squats, and Pull-Ups, ensuring you develop power and definition. Get ready to push your limits and achieve your fitness goals with this dynamic and effective training regimen!

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Bodyweight)

Chest Supported Row (Dumbbell)

Rear Delt Fly (Dumbbell)

Incline Curl (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Standing Calf Raise

Bench Press (Barbell)

Pec Fly (Dumbbell)

Seated Overhead Press (Dumbbell)

Skull Crusher (Dumbbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Dip (Weighted)

Pullover (EZ Bar)

Bent Over Row (Barbell)

Alternating Dumbbell Curl

Sissy Squat (Weighted)

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