Upper Lower Push Pull Legs

5 day program , can swap of certain machine exercises for compound.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Feel free to swap out with compound lifts as you wish (bench, rows, shoulder press) 

Chest Press (Machine)

Chest Supported Row (Machine)

Shoulder Press (Machine)

Lat Pulldown

Chest Fly (Cable)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Upper body 

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Curl

Bulgarian Split Squat (Dumbbell)

Standing Calf Raise

Lower body 

Incline Chest Press (Machine)

Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Tricep Extension (Cable)

Lat Pulldown (Neutral Grip)

High Row

Face Pull

Incline Curl (Dumbbell)

Pull

Squat (Barbell)

Hyperextension

Leg Extension

Lying Leg Curl

Seated Calf Raise

Legs

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