Push, Pull, Legs Split

Novice to Intermediate friendly program for people that don’t have hours to spend in the gym. Goal is to hit three days in a row and then take a rest day or two depending on fatigue level.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Warm up with light stretching,  pushups and light incline dumbbell bench

Push Up

Incline Bench Press (Dumbbell)

Shoulder Press (Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Tricep Kickback

Abs Crunch (Machine)

Push Day

Pull-Up (Bodyweight)

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Rear Delt Fly (Cable)

Power Shrug

Bicep Curl (EZ Bar)

Preach Curl machine

Leg Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Hip Adductor (Machine)

Hip Abductor (Machine)

Calf Raise (Machine)

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