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Push pull & leg
by Amir A.
1 athletes joined
Program Description
Push Pull & Leg Day 1 : Chest, Shoulder & triceps (push) Day 2 : Back, Biceps, Shoulder (Pull) Day 3 : Legs
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 22, 2024 03:05
Last Edited
May 08, 2024 02:33
down_app
Week 1
1 / 8 Weeks
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)
3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
5
Arnold Press
3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown
3 Sets
12-15 Reps
@7
Day 2
1
High Row
3 Sets
10-12 Reps
@6.5
2
Pendlay Row
3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)
3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
7
Face Pull
3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)
3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
7
French Press
3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
@6.5
4
Hammer Curl
3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
7
Single Arm Pushdown
3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)
3 Sets
10-12 Reps
@6.5
2
Leg Curl
3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
5
Leg Extension
3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise
3 Sets
10-12 Reps
@6.5