Push pull leg upper

**Push Pull Leg Upper** is a comprehensive 4-week training program designed to maximize strength and muscle growth through a balanced push-pull-leg split. With 16 intense workout days, you'll engage in a variety of exercises targeting all major muscle groups, ensuring a well-rounded approach to fitness. Each session includes detailed guidance on sets, reps, and intensity, allowing you to push your limits and track your progress effectively. Get ready to transform your physique and elevate your lifting game!

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Week 1

Week 2

Week 3

Week 4

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

T-Bar Row

Reverse Pec Deck

Tricep Extension (Cable)

Tricep Pushdown (Cable)

Pull

Hack Squat

Leg Extension

Leg Curl

Standing Calf Raise

Pull-Up (Weighted)

Bench Press (Barbell)

Chest Fly (Machine)

Shoulder Press (Machine)

Preacher Curl (Dumbbell)

Upper

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Lateral Raise (Dumbbell)

Bicep Curl (Dumbbell)

Hammer Curl (Dumbbell)

Push

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