Push, Pull, Legs, Chest and Back, Arms, and Legs

Unleash your strength with this comprehensive 10-week program designed to sculpt and define your upper body and legs. With six training days each week, you’ll engage in a balanced mix of push, pull, and leg workouts, focusing on key muscle groups including chest, back, arms, and legs. Each session is packed with effective exercises like the Incline Bench Press and T-Bar Row, ensuring you build power and endurance. Get ready to transform your physique and elevate your fitness game!

Advanced muscle training program that’s 3 days on 1 day off.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Barbell)

Lying Tricep Extension (Barbell)

Shoulder Press (Plate Loaded)

Chest Fly (Machine)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Push

Incline Chest Press (Machine)

High Row

Chest Press (Machine)

T-Bar Row

Seated Dip (Machine)

Back Extension

Chest & Back

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Shrug (Barbell)

Tricep Extension (Machine)

Bicep Curl (Dumbbell)

Arms

Squat (Barbell)

Leg Curl

Leg Extension

Seated Calf Raise

Hanging Leg Raise

Legs & Abs

Leg Press

Lat Pulldown

Incline Curl (Dumbbell)

Chest Supported Row (Machine)

Bicep Curl (Cable)

Reverse Wrist Curl (Dumbbell)

Pull

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