logo
Push Pull Legs
by Aaron V.
3 athletes joined
Program Description
Maintenance of muscle during the cut
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 08, 2024 12:20
Last Edited
May 13, 2024 07:14
down_app
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9
Day 1
1A
Leg Extension
3 Sets
12 Reps
@9
1B
Goblet Squat
3 Sets
10 Reps
@10
2A
Back Extension (Weighted)
1 Set
12 Reps
@9
2B
Back Extension
1 Set
6 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)
3 Sets
10 Reps
@8.5
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
3
Upright Row (Cable)
3 Sets
10 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10 Reps
@9
5
Dip (Assisted)
3 Sets
8 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
8 Reps
@8
2
Lat Pulldown
3 Sets
8 Reps
@9
3
Face Pull
3 Sets
10 Reps
@9
4
Pull-Up (Assisted)
1 Set
10 Reps
@8
5
Bicep Curl (Cable)
3 Sets
10 Reps
@9
Day 4
1
Hack Squat
3 Sets
8 Reps
@8
2
Leg Extension
3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
3 Reps
@9
4
Leg Curl
3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
Day 5
1
Overhead Press (Barbell)
3 Sets
8 Reps
@9
2
Lateral Raise (Cable)
3 Sets
8 Reps
@9
3
Chest Press (Machine)
3 Sets
10 Reps
@9
4
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@9
Day 6
1
Seal Row
3 Sets
10 Reps
@9
2
Single Arm Iso Row
3 Sets
8 Reps
@9
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Face Pull
3 Sets
10 Reps
@9
5
Bicep Curl (Machine)
3 Sets
8 Reps
@9