Unlock your strength potential with Poverty Ghost’s Push Pull Legs program! Over 12 weeks, you'll engage in a balanced 6-day split that targets all major muscle groups through compound and isolation movements. Each session is designed to maximize your gains, focusing on progressive overload and proper form. Whether you're pulling heavy deadlifts or pushing through intense bench presses, this program will challenge you and elevate your fitness journey. Get ready to build muscle, increase strength, and transform your physique!

Poverty Ghost’s Push Pull Legs

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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

Deadlift (Barbell)

Pull-Up (Weighted)

Seated Row (Cable)

Standing Pullover (Cable)

Cable Crunch

Dumbbell Row

Rear Delt Fly (Dumbbell)

Bicep Curl (Dumbbell)

Wrist Curls

Pull

Bench Press (Barbell)

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Chest Fly (Cable)

Push

Squat (Barbell)

Anterior Tibialis Raises

Leg Press

Leg Extension

Leg Curl

Glute-Ham Raise

Standing Calf Raise

Romanian Deadlift (Barbell)

Jefferson Curl

Legs

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