Push pull legs basic

**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!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lat Pulldown

Bent Over Row (Dumbbell)

Hammer Curl (Dumbbell)

Cycling

Overhead Press (Dumbbell)

Bench Press (Dumbbell)

Skull Crusher (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Squat (Barbell)

Deadlift (Barbell)

Hip Abductor (Machine)

Hip Adductor (Machine)

Leg Extension

Seated Calf Raise

Russian Twist (Dumbbell)

V-Up

Dead Bug

Bird Dog

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