Pull Push Legs Arms

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

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