Program Description
**Push Pull Legs Basic** is a comprehensive 10-week program designed to maximize your strength and muscle gains through a structured push-pull-legs split. With 30 training sessions spread across the weeks, you'll engage in a variety of exercises targeting major muscle groups, including overhead presses, squats, deadlifts, and more. Each workout is carefully crafted to balance intensity and recovery, ensuring you build strength effectively while minimizing the risk of injury. Whether you're a beginner or looking to refine your routine, this program will elevate your fitness journey with clear guidance and progressive overload. Get ready to push your limits and see results!
Program Overview
- LevelBeginner
- GoalAthletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedAug 15, 2025 08:24
- Last EditedOct 12, 2025 12:04
Summary
Unlock your strength potential with the 10-week Push Pull Legs Basic program, designed for lifters looking to build muscle and enhance overall fitness. Committing just three days a week, you’ll alternate between pushing, pulling, and leg-focused workouts, incorporating essential exercises like the Lat Pulldown, Squats, and Deadlifts. This structured approach not only optimizes recovery but also maximizes gains, making it perfect for both beginners and seasoned athletes. Get ready to challenge yourself and see real results!
Muscle Engagement
Front
Back
MuscleSet
Abs
13.9%
Front Delts
9.9%
Quadriceps
8.7%
Triceps
7.8%
Middle Delts
7.1%
Glutes
6.8%
Biceps
6.4%
Lats
6.4%
Upper Back
5.7%
Adductors
4.5%
Chest
3.5%
Abductors
3.5%
Calves
3.5%
Stretching
3.5%
Hamstrings
2.8%
Cardio
2.4%
Lower Back
1.4%
Forearms
1.4%
Rear Delts
0.7%
