Push pull leg

Unlock your strength potential with this comprehensive 12-week Push Pull Leg program, designed for those ready to take their training to the next level. Committed to just three days a week, you'll engage in a balanced routine targeting major muscle groups through a variety of exercises, including Dumbbell Incline Bench Press and Lat Pulldowns. Perfect for all fitness levels, this program emphasizes progressive overload and muscle growth, ensuring you build strength and definition efficiently. Get ready to push your limits and achieve your fitness goals!

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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

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Lat Pulldown

Seated Row (Cable)

Tricep Extension (Cable)

Incline Curl (Dumbbell)

Front Squat (Dumbbell)

Stiff Leg Deadlift

Lunge (Dumbbell)

Leg Press

Tricep Rope Push Down (Cable)

Decline Crunch

Barbell Row

Face Pull

Reverse Pec Deck

Hammer Curl

Leg Extension

Leg Raise (Captain's Chair)

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