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Pull Push Legs
by Vincent N.
150 athletes joined
Program Description
Hypertrophy and general strength
Program Overview
Level
Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Dec 23, 2023 09:13
Last Edited
Jun 14, 2024 12:29
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Week 1
1 / 1 Weeks
Day 4
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9-10
2
Seated Row (Cable)
3 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
5
Pullover (Machine)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 1
1
Chin-Up (Weighted)
3 Sets
6-10 Reps
@9-10
2
Seated Row (Cable)
3 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
5
Pullover (Machine)
2 Sets
6-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@10
Day 2
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9-10
2
Dip (Weighted)
2 Sets
5-8 Reps
@9-10
3
Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
5
Single Arm Pushdown
2 Sets
8-12 Reps
@10
Day 3
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
2
Hack Squat
2 Sets
6-10 Reps
@8-10
3
Standing Calf Raise
3 Sets
6-12 Reps
@10
4
Reverse Hyperextension
2 Sets
8-15 Reps
@8-10
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
Day 6
1
Zercher Squat (Barbell)
2 Sets
5-8 Reps
@8-10
2
Good Morning
2 Sets
8-12 Reps
@8-9
3
Standing Calf Raise
3 Sets
6-12 Reps
@10
4
Reverse Hyperextension
2 Sets
8-15 Reps
@8-10
5
Hip Adductor (Machine)
2 Sets
6-10 Reps
@10
6
Cable Crunch
2 Sets
8-12 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9-10
2
Seated Military Press (Barbell)
2 Sets
6-10 Reps
@9-10
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
2 Sets
6-12 Reps
@10
5
Single Arm Pushdown
2 Sets
8-12 Reps
@10