Unleash your strength with the Push, Pull, Legs program, a comprehensive 12-week journey designed for dedicated lifters. This 7-day-a-week regimen focuses on targeted muscle groups, ensuring balanced development and optimal recovery. With a blend of machine, cable, and barbell exercises, you’ll build power and definition across your chest, back, and legs. Get ready to push your limits and transform your physique with proven techniques and expert guidance!

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

Pec Deck (Machine)

Bench Press (Barbell)

Chest Press (Machine)

Chest Fly (Cable)

V-Handle Tricep Pushdown (Cable)

Single Arm Tricep Extension (Cable)

Wide Grip Lat Pulldown

Lat Pulldown

Lat Pulldown (Neutral Grip)

Seated Row (Cable)

Cross Cable Rear Dealt Fly

T-Bar Row

Bicep Curl (Barbell)

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Bicep Curl (Cable)

Hip Adductor (Machine)

Hip Abductor (Machine)

Leg Extension

Leg Curl

Squat (Smith Machine)

Goblet Squat

Leg Press (45 Degrees)

Standing Calf Raise

Lying Leg Curl

Rest

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