Pull Push Legs Arms

Unlock your strength with the Pull Push Legs Arms program, a comprehensive 10-week training plan designed for dedicated lifters. This 7-day-a-week regimen focuses on building muscle and enhancing performance through a balanced combination of push, pull, leg, and arm workouts. Each session incorporates a variety of exercises, including bodyweight, cable, and dumbbell movements, ensuring you target every muscle group effectively. Join now to elevate your training and achieve your fitness goals!

Intermediate program. Gives ample rest and overlap of exercises for each bodypart. Minimum rest between sets. 2 to 3 minutes rest between exercises. First set should be a warm up, 10-15 reps. Reload weight for 2nd set, 10-12 reps to failure. Rest 1 minute. Reload, last set 6-10 reps to failure. Rest 2-3 minutes to next exercise.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Hanging Leg Raise

Lying Leg Raise

Seated Cable Crunch

Seated Wide-Grip Row (Cable)

Lat Pulldown (Neutral Grip)

Chest Supported Row (Dumbbell)

Bicep Curl (Machine)

>Wide Grip Cable Shrug

Kelso Shrug

Back Extension (Weighted)

Pull 2

Incline Bench Press (Dumbbell)

Fly Press (Dumbbell)

Cable Crossover

Seated Anterior Delt Press (AD)

Lying Side Lateral Raise

Lying Reverse Fly

Deficit Push Up

Push 2

Leg Extension

Leg Press

Hack Squat

Lying Leg Curl

Stiff Leg Deadlift (Dumbbell)

Glute Kickback (Cable)

Calf Raise (Leg Press)

Calf Raise (Machine)

Legs 2

Reverse Bicep Curl (EZ Bar)

Lying Tricep Extension (Barbell)

Underhand Front Raise

Arms 2

Legs 1

Bicep Curl (Cable)

Tricep Extension (Cable)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Arms 1

Wide Grip Pull-Up

Lat Pulldown (Close Grip)

Cable Low Row

One Arm Bent Over Row

Lat Prayer

Face Away Cable Curl

Pull 1

Bench Press (Dumbbell)

Dip (Bodyweight)

Lying Cable Flye

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Lying Rear Lateral Raise

Tricep Extension (Machine)

Push 1

Shrug (Barbell)

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