Push, Pull, Legs
by Shawn
6 athletes joined
Program Description
Simple progression work
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 21, 2024 11:57
Last Edited
May 15, 2024 05:44
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)2 Sets
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
2
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@8
3
Pec Deck (Machine)4 Sets
15 Reps
@8
4
Seated Shoulder Press (Dumbbell)4 Sets
8 Reps
@8.5
5
One Arm Lateral Raise (Dumbbell)4 Sets
15 Reps
@8
6
Face Pull4 Sets
15 Reps
@8
7
Tricep Pushdown (Cable)4 Sets
15 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Arnold Press2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Decline Bench Press (Dumbbell)4 Sets
8 Reps
@8
4A
Cable Crossover4 Sets
15 Reps
@8
4B
Lateral Raise (Dumbbell)4 Sets
15 Reps
@8
5A
Face Pull4 Sets
15 Reps
@8
5B
Tricep Pushdown (Cable)4 Sets
15 Reps
@8
Day 5
1
Barbell Row2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)4 Sets
12 Reps
@8
4A
Hammer Curl4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)4 Sets
15 Reps
@8
5A
Y Raise4 Sets
15 Reps
@8
5B
Concentration Curl3 Sets
1 Set
12 Reps
12 Reps
@8
Day 2
1
Barbell Row2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
2
Lat Pulldown1 Set
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
3
Chest Supported Row (Dumbbell)4 Sets
12 Reps
@8
4A
Hammer Curl4 Sets
15 Reps
@8
4B
Bicep Curl (Dumbbell)4 Sets
15 Reps
@8
5A
Y Raise4 Sets
15 Reps
@8
5B
Concentration Curl3 Sets
1 Set
12 Reps
12 Reps
@8
Day 6
2A
Leg Curl4 Sets
15 Reps
@8
2B
Leg Extension4 Sets
15 Reps
@8
3
Leg Press2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat4 Sets
10 Reps
@8
5
Lunge (Dumbbell)4 Sets
10 Reps
@8
6A
Seated Calf Raise4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@8
Day 3
2A
Leg Curl4 Sets
15 Reps
@8
2B
Leg Extension4 Sets
15 Reps
@8
3
Leg Press2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
@9.5
4
Pistol Squat4 Sets
10 Reps
@8
5
Lunge (Dumbbell)4 Sets
10 Reps
@8
6A
Seated Calf Raise4 Sets
15 Reps
@8
6B
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
@8