Legs Push Pull (Base)

Transform your lower body and upper body strength with the Legs Push Pull program, a comprehensive 4-week training plan designed for all fitness levels. Commit to just 45-60 minutes a day, 6 days a week, and experience targeted workouts that maximize muscle growth and enhance your physique. Utilizing full gym equipment, this program blends effective bodybuilding techniques to ensure you build strength and definition across all major muscle groups. Get ready to push your limits and see real results!

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Week 1

Week 2

Week 3

Week 4

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Extension

Leg Press (45 Degrees)

Leg Curl

Lying Leg Curl

Romanian Deadlift (Barbell)

Seated Calf Raise

Legs A

Chest Fly (Machine)

Chest Press (Machine)

Tricep Pushdown (Cable)

Seated Dip (Machine)

Seated Military Press (Smith Machine)

Lateral Raise (Machine)

Standing Calf Raise

Push A

Lat Pulldown

Seated Row (Cable)

Rack Pull (Barbell)

Shrug (Dumbbell)

Hammer Curl (Cable)

Bicep Curl (Cable)

Preacher Curl

Reverse Curl (Barbell)

Pull A

Hack Squat

Pendulum Squat

Legs B

Incline Bench Press (Smith Machine)

Incline Bench Press (Barbell)

Tricep Extension (Machine)

Bench Press (Close Grip)

Lateral Raise (Dumbbell)

Shoulder Press (Plate Loaded)

Push B

Lat Pulldown (Close Grip)

Bent Over Row (Barbell)

Pull B

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