Push/Pull/Legs 3 Days

Unleash your strength with the Push/Pull/Legs 3 Days program, designed to maximize your gains in just three weeks. This structured routine spans nine sessions, focusing on compound and isolation exercises to target all major muscle groups effectively. Each workout is crafted to enhance your strength, endurance, and muscle definition, ensuring you make the most of every rep. Get ready to push your limits and transform your physique with this balanced and dynamic training plan!

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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

Military Press (Barbell)

Bench Press (Barbell)

Tricep Dip (Bodyweight)

Lateral Raise (Dumbbell)

Lying Dumbbell Extension

Tricep Pushdown (Cable)

Push Day

Lat Pulldown

Barbell Row

T-Bar Row

Shrug (Dumbbell)

Preacher Curl (Barbell)

Hammer Curl (Dumbbell)

Pull Day

Squat (Barbell)

Deadlift (Barbell)

Leg Press

Lying Leg Curl

Leg Extension

Seated Calf Raise

Leg Day

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