Push, Pull, Legs

Unleash your strength with the Push, Pull, Legs program, a comprehensive 5-week training plan designed for serious lifters. With five dedicated workout days each week, you'll target every major muscle group through a balanced mix of compound and isolation exercises. Expect to build muscle and enhance your overall fitness as you progress through targeted push, pull, and leg days. Get ready to elevate your training and achieve your goals with a structured routine that delivers results!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Leg Curl

Squat (Smith Machine)

Romanian Deadlift (Dumbbell)

Leg Extension

Seated Calf Raise

Leg day

For Hypertrophy Day:
- Low weight, high reps 
- Bellow 80% max weight
- Till failure 

Bench Press (Barbell)

Shoulder Press (Machine)

Chest Fly (Machine)

Lateral Raise (Machine)

Overhead Tricep Extension (Cable)

Single Arm Tricep Extension (Cable)

Push Day - Hypertrophy

Lat Pulldown (Close Grip)

Chest Supported Row (Machine)

Seated Row (Cable)

Face Pull

Shrug (Dumbbell)

Bicep Curl (EZ Bar)

Bicep Curl (Machine)

Pull Day - Hypertrophy 

For Strength Day:
- High weight, low reps 
- Around 80 - 100% max weight

Push Day - Strength Training 

Pull Day - Strength 

0 reviews for Push, Pull, Legs