Sonic’s Pull, Push, Legs V1.

Strength training program designed for trained individuals. The first three days of the week include compound lifts meant to be completed at a higher weight lower rep. The later three days are filled with more compound lifts and accessories meant to be done at a moderate weight for higher reps. Focus on pace and controlling the weight.

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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

Deadlift (Barbell)

Lat Pulldown (Close Grip)

Single Arm Rear Delt Cable Fly

Straight Arm Pulldown

Face Away Cable Curl

Hammer Curl

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Seated Dip (Machine)

Tricep Extension (Cable)

Tricep Kickback

Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Press

Lying Leg Curl

Leg Extension

Seated Calf Raise

T-Bar Row

Lat Pulldown

Single Arm Row (Cable)

Hip Extension

Bicep Curl (Dumbbell)

Bayesian Curl

Long Pause Bench Press

Seated Shoulder Press (Dumbbell)

Dip (Bodyweight)

Lateral Raise (Dumbbell)

Skull Crusher (Barbell)

Sumo Squat

Platz Squat

Romanian Deadlift (Barbell)

Hack Squat

Leg Curl

Calf Raise (Leg Press)

Cossack Squat

Sumo Deadlift (Barbell)

Reverse Bicep Curl (EZ Bar)

Seated Hamstring Curl

Military Press (Barbell)

Larsen Press (Barbell)

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