Legs, Pull, Push - 3 Day A Week - Powerbuilding

**Push, Legs, Pull** is a dynamic 1-week program designed to maximize your strength and muscle gains through a balanced approach. With three training days per week, you'll focus on pushing movements, leg workouts, and pulling exercises, ensuring comprehensive development across all major muscle groups. Each session is structured with a mix of barbell, dumbbell, and machine exercises, allowing you to target your chest, legs, and back effectively. Get ready to challenge yourself and elevate your fitness game with this efficient and effective training plan!

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Week 1

Incline Bench Press (Paused)

Decline Bench Press (Barbell)

Seated Overhead Press (Barbell)

Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Face Pull

Nautilus Bent-over Deltoid Raise

Push - Sunday

Deadlift (Barbell)

Sumo Deadlift (Barbell)

Romanian Deadlift (Barbell)

Pull-Up (Weighted)

Chin-Up (Weighted)

Pendlay Row

Bent Over Row (Barbell)

Seated Row (Cable)

Seated Hamstring Curl

Lying Leg Curl

Glute-Ham Raise (Weighted)

Bicep Curl (Barbell)

Preacher Curl (Barbell)

Wrist Curls (Dumbbell)

Reverse Wrist Curl (Dumbbell)

Pull - Saturday

Squat (Low Bar)

Bulgarian Split Squat (Dumbbell)

Booty Builder V-Squat

Leg Extension

Calf Raise (Leg Press)

Calf Raise (Machine)

Hip Adductor (Machine)

Hip Abductor (Machine)

Ab Wheel

Plank

Decline Crunch (Weighted)

Abs Crunch (Machine)

Legs - Wednesday

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