Oh No! Anyway Last Week…

A four day program that does two push pull days a week. In order to make it complete, legs are included based on their push and pull muscles in each day. Even the load so to speak. This is a program meant for anyone really, as long as you have access to a full gym. Go as light or as heavy as you want, but try and make some progress in reps, weight, or form each week for best 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

Week 11

Week 12

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Smith Machine)

Leg Press (45 Degrees)

Dip (Weighted)

Chest Fly (Machine)

Hip Adductor (Machine)

Skull Crusher (Barbell)

V-Handle Tricep Pushdown (Cable)

Leg Extension

Lateral Raise (Machine)

Calf Raise (Leg Press)

Push Muscles

Lat Pulldown

Trap Bar Deadlift

Seated Row (Cable)

Hip Abductor (Machine)

Rear Delt Fly (Machine)

Preacher Curl (Barbell)

Lying Leg Curl

Hammer Curl (Dumbbell)

Abs Crunch (Machine)

Pull-Up (Bodyweight)

Pull Muscles

Shoulder Press (Machine)

Converging Chest Press (Machine)

Skull Crusher (Dumbbell)

Tricep Rope Push Down (Cable)

Seated Calf Raise

Seated Wide-Grip Row (Cable)

Bicep Curl (Machine)

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