PushPullLegUplerLower - RP

This workout program is designed to build strength, power, and stability across the lower body while maintaining overall balance in full‑body conditioning. The plan prioritises major muscle groups including the quads, hamstrings, glutes, and calves, with a mix of compound lifts, isolation work, and functional movements that support mobility and athletic performance.
The structure gradually increases training intensity week by week, ensuring steady progression without overloading the joints or risking injury. Each session targets the lower body through strength-focused exercises such as squats, deadlifts, lunges, and hip‑hinge variations, combined with accessory movements to improve muscle definition and endurance. Core engagement, flexibility work, and upper-body maintenance exercises are included to ensure overall symmetry and stability.

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Week 12

Week 13

Week 14

Hip Thrust (Machine)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Leg Extension

Hyperextension

Standing Calf Raise

Abs Crunch (Bodyweight)

Quads & Glutes + Abs (

Face Pull

Reverse Pec Deck

Incline Bench Press (Dumbbell)

Bench Press (Dumbbell)

Lateral Raise (Cable)

Seated Shoulder Press (Dumbbell)

Push (Chest, Shoulders, Tricep

Push Up

Neck Curl

Reverse Wrist Curl (Dumbbell)

Hanging Leg Raise

Abs Crunch (Weighted)

Cycling

Treadmill

Cardio

Wide Grip Lat Pulldown

T-Bar Row

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Preacher Curl (Dumbbell)

Chin-Up (Bodyweight)

Pull (Back & Biceps) + Abs (Du

Step-Up (Weighted)

Leg Press (45 Degrees)

Goblet Squat

Seated Calf Raise

Abs Crunch (Machine)

Hamstrings & Glutes + Abs (Mac

Pull-Up (Weighted)

Lat Pulldown (Close Grip)

Bicep Curl (Cable)

Incline Curl (Dumbbell)

Inverted Row

Farmer's Walk (Weighted)

Pull

Incline Bench Press (Barbell)

Bench Press (Smith Machine)

Seated Military Press (Smith Machine)

Upright Row (Barbell)

Single Arm Tricep Extension (Cable)

Tricep Kickback

Dip (Bodyweight)

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