Program Description
Maintenance of muscle during the cut
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 08, 2024 12:20
- Last EditedJun 18, 2025 11:44

Summary
Transform your physique with this comprehensive 8-week Push Pull Legs program, designed for serious lifters ready to maximize strength and muscle growth. Committing to six days a week, you'll alternate between push, pull, and leg workouts, focusing on compound and isolation exercises for balanced development. Each session is meticulously crafted to challenge your limits and elevate your performance. Equip yourself with the full gym setup and get ready to sculpt a stronger, more defined body!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
3
12 reps
RPE 9
1B
Goblet Squat
3
10 reps
RPE 10
2A
Back Extension (Weighted)
1
12 reps
RPE 9
2B
Back Extension
1
6 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 8.5
4
Sumo Deadlift (Dumbbell)
3
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
3
Upright Row (Cable)
3
10 reps
RPE 9
4
Lateral Raise (Cable)
3
10 reps
RPE 9
5
Dip (Assisted)
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8 reps
RPE 8
2
Lat Pulldown
3
8 reps
RPE 9
3
Face Pull
3
10 reps
RPE 9
4
Pull-Up (Assisted)
1
10 reps
RPE 8
5
Bicep Curl (Cable)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 8
2
Leg Extension
3
12 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
3 reps
RPE 9
4
Leg Curl
3
10 reps
RPE 9
5
Hip Thrust (Barbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
RPE 9
2
Lateral Raise (Cable)
3
8 reps
RPE 9
3
Chest Press (Machine)
3
10 reps
RPE 9
4
Incline Chest Press (Machine)
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seal Row
3
10 reps
RPE 9
2
Single Arm Iso Row
3
8 reps
RPE 9
3
Lat Pulldown
3
8 reps
RPE 9
4
Face Pull
3
10 reps
RPE 9
5
Bicep Curl (Machine)
3
8 reps
RPE 9
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 Pulldown3 Sets
8 Reps
@9
3
Face Pull3 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 Extension3 Sets
12 Reps
@9
1B
Goblet Squat3 Sets
10 Reps
@10
2A
Back Extension (Weighted)1 Set
12 Reps
@9
2B
Back Extension1 Set
6 Reps
@10
3
Leg Curl3 Sets
12 Reps
@8.5
4
Sumo Deadlift (Dumbbell)3 Sets
10 Reps
@8.5
Day 6
1
Seal Row3 Sets
10 Reps
@9
2
Single Arm Iso Row3 Sets
8 Reps
@9
3
Lat Pulldown3 Sets
8 Reps
@9
4
Face Pull3 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 Squat3 Sets
8 Reps
@8
2
Leg Extension3 Sets
12 Reps
@9
3
Romanian Deadlift (Barbell)3 Sets
3 Reps
@9
4
Leg Curl3 Sets
10 Reps
@9
5
Hip Thrust (Barbell)3 Sets
10 Reps
@9