Poverty Ghost’s Push Pull Legs
by Wale Osinubi
2 athletes joined
Program Description
Hypertrophy, hopefully.
Stay safe.
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Apr 05, 2024 10:46
Last Edited
Jul 08, 2024 02:18
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)3 Sets
10 Reps
@7-9
3
Seated Row (Cable)3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)3 Sets
10 Reps
@7-9
5
Cable Crunch5 Sets
10 Reps
@7-9
6
Dumbbell Row3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7-9
9
Wrist Curls5 Sets
10 Reps
@7-9
Day 1
1
Bench Press (Barbell)3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7-9
4
Dip (Weighted)3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)3 Sets
10 Reps
@7-9
8
Cable Crunch5 Sets
10 Reps
@7-9
9
Wrist Curls5 Sets
10 Reps
@7-9
Day 3
1
Squat (Barbell)3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises5 Sets
10 Reps
@7-9
3
Leg Press3 Sets
10 Reps
@7-9
4
Leg Extension3 Sets
10 Reps
@7-9
5
Leg Curl3 Sets
10 Reps
@7-9
6
Glute-Ham Raise3 Sets
10 Reps
@7-9
7
Standing Calf Raise5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)3 Sets
10 Reps
@7-9
9
Jefferson Curl3 Sets
10 Reps
@7
Day 4
1
Bench Press (Barbell)3 Sets
8 Reps
@7-9
2
Overhead Press (Barbell)3 Sets
10 Reps
@7-9
3
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7-9
4
Dip (Weighted)3 Sets
10 Reps
@7-9
5
Lateral Raise (Dumbbell)6 Sets
10 Reps
@7-9
6
Tricep Pushdown (Cable)3 Sets
10 Reps
@7-9
7
Chest Fly (Cable)3 Sets
10 Reps
@7-9
8
Cable Crunch5 Sets
10 Reps
@7-9
9
Wrist Curls5 Sets
10 Reps
@7-9
Day 5
1
Deadlift (Barbell)1 Set
5 Reps
@7-9
2
Pull-Up (Weighted)3 Sets
10 Reps
@7-9
3
Seated Row (Cable)3 Sets
10 Reps
@7-9
4
Standing Pullover (Cable)3 Sets
10 Reps
@7-9
5
Cable Crunch5 Sets
10 Reps
@7-9
6
Dumbbell Row3 Sets
10 Reps
@7-9
7
Rear Delt Fly (Dumbbell)3 Sets
10 Reps
@7-9
8
Bicep Curl (Dumbbell)3 Sets
10 Reps
@7-9
9
Wrist Curls5 Sets
10 Reps
@7-9
Day 6
1
Squat (Barbell)3 Sets
8 Reps
@7-9
2
Anterior Tibialis Raises5 Sets
10 Reps
@7-9
3
Leg Press3 Sets
10 Reps
@7-9
4
Leg Extension3 Sets
10 Reps
@7-9
5
Leg Curl3 Sets
10 Reps
@7-9
6
Glute-Ham Raise3 Sets
10 Reps
@7-9
7
Standing Calf Raise5 Sets
10 Reps
@7-9
8
Romanian Deadlift (Barbell)3 Sets
10 Reps
@7-9
9
Jefferson Curl3 Sets
10 Reps
@7