Get ready to build strength and sculpt your physique with the "Push, Pull, Legs - Summer 2025" program! Over six weeks, you'll engage in a balanced routine that targets all major muscle groups three times a week. This program features a mix of compound and isolation exercises, including bench presses, lat pulldowns, and tricep pushdowns, ensuring a comprehensive workout experience. Perfect for those looking to enhance their lifting game, this plan will help you increase muscle mass and improve overall strength, setting you up for a successful summer!

push pull legs, can be repeated twice per week if desired

Push, Pull, Legs

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Press (Machine)

Pec Deck (Machine)

Overhead Press (Barbell)

Push

Lat Pulldown

Lat Pulldown (Single Arm)

Chest Supported Row (Machine)

Dumbbell Row

Reverse Pec Deck

Pull

Squat (Smith Machine)

Leg Press

Lying Leg Curl

Hip Thrust (Barbell)

Back Extension (Weighted)

Calf Raise (Machine)

Legs

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