Push Upper/Push Lower/Pull Upper/Pull Lower

You split your upper body into a push and a pull workout, and then same thing with your lower body.  Do you do plenty of rehab and supplemental exercises each day.  This program is designed for older lifters who need more recovery time and preventative movements.  Two weeks, then repeat.  You can do your preventative/rehab days on the same day or at home.

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Week 1

Week 2

Dynamic Leg Swings

High Knees With Clap

Squat (Low Bar)

Belt Squat

Bulgarian Split Squat (Barbell)

Glute Kickback

Glute Bridge (Bodyweight)

Hip Circles

Hip Extension

Quad Stretch

Tactical Frog

Push Lower - Heavy & Hip Mob

Chin-Up (Weighted)

Bent Over Row (Barbell)

Lat Pulldown (Neutral Grip)

Nautilus Chest-Supported T-Bar Row

Nautilus Inspiration Pullover

Hammer Strength Preacher Curl

Incline Curl (Dumbbell)

Wrist Extension (Dumbbell)

Decline Side Crunch

Dead Bug

Ab Wheel

Bicycle Crunch

Rotating Plank

Leg Raise Hold

Pull Upper - Light & Core

Deadlift (Barbell)

Sumo Deadlift (Barbell)

Booty Builder

Hip Adductor (Machine)

Hip Abductor (Machine)

Farmer's Walk (Weighted)

Glute-Ham Raise (Weighted)

Kneeling Hip Flexor Stretch

Clamshells (Band)

Lying Hamstring Stretch

Adduction Ball Squeeze

Pull Lower - Heavy & Groin

Decline Bench Press (Barbell)

Incline Bench Press (Barbell)

Seated Overhead Press (Barbell)

Dip (Weighted)

Dumbbell Skull-Over

Rear Delt Fly (Machine)

Push Upper - Heavy & Rotator

Booty Builder V-Squat

Leg Extension

Walking Lunge (Dumbbell)

Calf Raise (Machine)

Seated Calf Raise

Push Lower - Light & Hip Mob

Pendlay Row

Pull-Up (Weighted)

T-Bar Row

Hammer Strength Iso-Lateral Pulldown

Pallof Press

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Wrist Curls (Dumbbell)

Pull Upper - Heavy & Core

Romanian Deadlift (Barbell)

Good Morning

Seated Leg Curl

Back Extension (Weighted)

Hip Thrust (Machine)

Alternating Side Lunges With Dumbbells

Pull Lower - Light & Groin

Bench Press (Dumbbell)

Chest Press (Machine)

Nautilus Impact Deltoid Fly

Arnold Press

Lateral Raise (Dumbbell)

6 Way Shoulder Dumbbell Raises

Tricep Pushdown (Cable)

Face Pull

Overhead Tricep Extension (Cable)

Push Upper - Light & Rotator

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