Program Description
Basic push pull legs program
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJun 25, 2024 06:40
- Last EditedOct 11, 2024 09:09
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
2
Incline Chest Fly (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
3
Seated Shoulder Press (Dumbbell)
2
2
1
8-10 reps
3-5 reps
12-15 reps
4A
Lateral Raise (Dumbbell)
3
12 reps
4B
Lying Rear Lateral Raise
3
12 reps
5
Tricep Rope Push Down (Cable)
1
1
1
20 reps
15 reps
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
10-12 reps
5-8 reps
12-15 reps
2
Lat Pulldown
1
1
1
10-12 reps
5-8 reps
12-15 reps
3
Face Pull
3
12 reps
4A
Incline Curl (Dumbbell)
3
10 reps
4B
Hammer Curl
3
10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hip Abductor (Machine)
3
8-12 reps
1B
Hip Adductor (Machine)
3
8-12 reps
2
Leg Press
1
1
1
1
10-12 reps
8-10 reps
3-5 reps
12-15 reps
3
Belt Squat
1
2
1
8-10 reps
5-8 reps
12-15 reps
4
Glute Bridge (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
5
Glute Kickback
1
1
1
10-12 reps
5-8 reps
12-15 reps
6
Romanian Deadlift (B Stance)
1
1
1
8-10 reps
5-8 reps
12-15 reps
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
2 Sets
1 Set
8-10 Reps
3-5 Reps
12-15 Reps
2
Incline Chest Fly (Dumbbell)2 Sets
2 Sets
1 Set
8-10 Reps
3-5 Reps
12-15 Reps
3
Seated Shoulder Press (Dumbbell)2 Sets
2 Sets
1 Set
8-10 Reps
3-5 Reps
12-15 Reps
4A
Lateral Raise (Dumbbell)3 Sets
12 Reps
4B
Lying Rear Lateral Raise3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
Day 2
1
Chest Supported Row (Machine)1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
2
Lat Pulldown1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
3
Face Pull3 Sets
12 Reps
4A
Incline Curl (Dumbbell)3 Sets
10 Reps
4B
Hammer Curl3 Sets
10 Reps
Day 3
1A
Hip Abductor (Machine)3 Sets
8-12 Reps
1B
Hip Adductor (Machine)3 Sets
8-12 Reps
2
Leg Press1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
3-5 Reps
12-15 Reps
3
Belt Squat1 Set
2 Sets
1 Set
8-10 Reps
5-8 Reps
12-15 Reps
4
Glute Bridge (Barbell)1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
5
Glute Kickback1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
6
Romanian Deadlift (B Stance)1 Set
1 Set
1 Set
8-10 Reps
5-8 Reps
12-15 Reps