Push pull legs home gym

Transform your home workouts with this comprehensive 12-week Push Pull Legs program designed for the garage gym enthusiast. Committing just three days a week, you'll engage in a balanced routine that targets all major muscle groups through effective barbell and dumbbell exercises. Each session is carefully structured to build strength and enhance muscle definition, ensuring you maximize your gains without the need for a commercial gym. Get ready to push your limits and achieve your fitness goals from the comfort of your home!

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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

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Tricep Extension (Barbell)

Lateral Raise (Dumbbell)

Squat (Barbell)

Romanian Deadlift (Barbell)

Power Clean

Bulgarian Split Squat (Dumbbell)

Russian Twist (Dumbbell)

Standing Calf Raise

Barbell Row

Pull-Up (Bodyweight)

Rack Pull (Barbell)

Shrug (Barbell)

Dumbbell Row

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

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