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Beginner | Push Pull Legs
by Pratheek Denny
9 athletes joined
Program Description
Post training full day workouts. This would focus on getting your body more in tune with more rigor. Made for Beginners with some experience. Should have basic handle on exercise mechanisms
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
60 minutes
Created
Apr 20, 2024 08:21
Last Edited
May 24, 2024 07:04
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Week 1
1 / 6 Weeks
Day 1
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Front Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 2
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
8
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
9
Cable Crossover
3 Sets
8-12 Reps
10
Suryanamaskaram
1 Set
6 Reps
Day 3
1
Stretching
3 Sets
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
4 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
9
Face Pull
3 Sets
15-20 Reps
10
Shrug (Dumbbell)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 4
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 5
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
8-12 Reps
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Tricep Kickback
3 Sets
15-20 Reps
10
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 6
1
Stretching
1 Set
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-12 Reps
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
8-12 Reps
7
Face Pull
3 Sets
15-20 Reps
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
9
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
10
Hammer Curl
3 Sets
8-12 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 7
1
Run
1 Set
60 mins
Day 1
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Front Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 2
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
8
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
9
Cable Crossover
3 Sets
8-12 Reps
10
Suryanamaskaram
1 Set
6 Reps
Day 3
1
Stretching
3 Sets
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
4 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
9
Face Pull
3 Sets
15-20 Reps
10
Shrug (Dumbbell)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 4
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 5
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
8-12 Reps
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Tricep Kickback
3 Sets
15-20 Reps
10
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 6
1
Stretching
1 Set
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-12 Reps
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
8-12 Reps
7
Face Pull
3 Sets
15-20 Reps
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
9
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
10
Hammer Curl
3 Sets
8-12 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 7
1
Run
1 Set
60 mins
Day 1
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Front Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 2
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
8
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
9
Cable Crossover
3 Sets
8-12 Reps
10
Suryanamaskaram
1 Set
6 Reps
Day 3
1
Stretching
3 Sets
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
4 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
9
Face Pull
3 Sets
15-20 Reps
10
Shrug (Dumbbell)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 4
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 5
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
8-12 Reps
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Tricep Kickback
3 Sets
15-20 Reps
10
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 6
1
Stretching
1 Set
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-12 Reps
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
8-12 Reps
7
Face Pull
3 Sets
15-20 Reps
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
9
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
10
Hammer Curl
3 Sets
8-12 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 7
1
Run
1 Set
60 mins
Day 1
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Front Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 2
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
8
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
9
Cable Crossover
3 Sets
8-12 Reps
10
Suryanamaskaram
1 Set
6 Reps
Day 3
1
Stretching
3 Sets
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
4 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
9
Face Pull
3 Sets
15-20 Reps
10
Shrug (Dumbbell)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 4
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 5
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
8-12 Reps
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Tricep Kickback
3 Sets
15-20 Reps
10
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 6
1
Stretching
1 Set
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-12 Reps
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
8-12 Reps
7
Face Pull
3 Sets
15-20 Reps
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
9
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
10
Hammer Curl
3 Sets
8-12 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 7
1
Run
1 Set
60 mins
Day 1
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Front Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 2
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
8
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
9
Cable Crossover
3 Sets
8-12 Reps
10
Suryanamaskaram
1 Set
6 Reps
Day 3
1
Stretching
3 Sets
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
4 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
9
Face Pull
3 Sets
15-20 Reps
10
Shrug (Dumbbell)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 4
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 5
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
8-12 Reps
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Tricep Kickback
3 Sets
15-20 Reps
10
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 6
1
Stretching
1 Set
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-12 Reps
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
8-12 Reps
7
Face Pull
3 Sets
15-20 Reps
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
9
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
10
Hammer Curl
3 Sets
8-12 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 7
1
Run
1 Set
60 mins
Day 1
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Front Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 2
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
6
Skull Crusher
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
8
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
9
Cable Crossover
3 Sets
8-12 Reps
10
Suryanamaskaram
1 Set
6 Reps
Day 3
1
Stretching
3 Sets
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
4 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
5
Seated Row (Cable)
3 Sets
8-12 Reps
6
Bent Over Row (Barbell)
3 Sets
8-12 Reps
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
8
Hammer Curl
3 Sets
8-12 Reps
9
Face Pull
3 Sets
15-20 Reps
10
Shrug (Dumbbell)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 4
1
Stretching
3 Sets
10 Reps
2
Squat (Bodyweight)
3 Sets
15 Reps
3
Squat (Barbell)
3 Sets
8-12 Reps
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
5
Leg Press (45 Degrees)
3 Sets
8-12 Reps
6
Seated Calf Raise
5 Sets
15-20 Reps
7
Plank
3 Sets
1 mins
8
Side Plank
4 Sets
1 mins
9
Suryanamaskaram
2 Sets
3 Reps
Day 5
1
Stretching
1 Set
10 mins
2
Push Up
3 Sets
15 Reps
3
Dip (Bodyweight)
3 Sets
15 Reps
4
Bench Press (Barbell)
3 Sets
8-12 Reps
5
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
6
Decline Bench Press (Barbell)
3 Sets
8-12 Reps
7
Overhead Press (Barbell)
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
9
Tricep Kickback
3 Sets
15-20 Reps
10
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 6
1
Stretching
1 Set
10 Reps
2
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
3
Hyperextension
3 Sets
8-12 Reps
4
Deadlift (Barbell)
3 Sets
8-12 Reps
5
Underhand Lat Pulldown
3 Sets
8-12 Reps
6
Seated Row (Cable)
3 Sets
8-12 Reps
7
Face Pull
3 Sets
15-20 Reps
8
Shrug (Dumbbell)
3 Sets
15-20 Reps
9
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
10
Hammer Curl
3 Sets
8-12 Reps
11
Suryanamaskaram
1 Set
6 Reps
Day 7
1
Run
1 Set
60 mins