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Push pull
by
3 athletes joined
Program Description
Pushing and pulling for big moosles
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 13, 2024 07:12
Last Edited
May 07, 2024 10:40
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Week 1
1 / 12 Weeks
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins
Day 1
1
Bench Press (Barbell)
4 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
4 Sets
7
Tricep Extension (Machine)
3 Sets
8
Squat (Barbell)
3 Sets
9
Leg Extension
3 Sets
Day 2
1
High Row
4 Sets
2
Single Arm Iso Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Barbell)
4 Sets
5
Alternating Dumbbell Curl
3 Sets
6
Preacher Curl
3 Sets
1 Set
@10
7
Rear Delt Fly (Machine)
4 Sets
8
Lying Leg Curl
4 Sets
9
Leg Curl
3 Sets
10
Romanian Deadlift (Barbell)
3 Sets
Day 3
1
Bench Press (Dumbbell)
4 Sets
2
Incline Bench Press (Smith Machine)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Lateral Raise (Dumbbell)
4 Sets
5
Shoulder Press (Machine)
3 Sets
6
Skull Crusher
4 Sets
7
Tricep Rope Push Down (Cable)
3 Sets
8
Hack Squat
4 Sets
9
Leg Extension
3 Sets
Day 4
1
Pull-Up (Assisted)
4 Sets
2
Barbell Row
3 Sets
3
Dumbbell Row
3 Sets
4
Bicep Curl (Cable)
4 Sets
5
Bicep Curl (Dumbbell)
3 Sets
6
Rear Delt Fly (Machine)
3 Sets
7
Leg Curl
4 Sets
8
Lying Leg Curl
3 Sets
9
Jump Squat
3 Sets
2 mins