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Push, pull, legs, arm, back
by Silver Kallas
5 athletes joined
Program Description
Made myself a program and i’m gonna try it for few weeks and i will share it with all of you but do your research bc i’m not professional and just took these workouts from youtube and did a program here. I have 8 months experience so not a lot. Good luck
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
120 minutes
Created
Feb 26, 2024 11:09
Last Edited
Jun 18, 2024 12:36
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Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
2
Seated Overhead Press (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Seated Row (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Shrug (Dumbbell)
2 Sets
4
Face Pull
2 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
Day 3
1
Hack Squat
2 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
2 Sets
6
Leg Raise (Captain's Chair)
3 Sets
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
2
Rope Curls
4 Sets
20 Reps
3
Ez Bar Skull Crushers
4 Sets
20 Reps
4
Ez Bar Wide Grip Drags
4 Sets
20 Reps
5
French Press
4 Sets
20 Reps
6
Hammer Curl
4 Sets
20 Reps
7
Incline Curl (Dumbbell)
4 Sets
20 Reps
8
Tricep Pushdown (Cable)
4 Sets
20 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
3
Standing Pullover (Cable)
2 Sets
10-12 Reps
4
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Seated Overhead Press (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Seated Row (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Shrug (Dumbbell)
2 Sets
4
Face Pull
2 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
Day 3
1
Hack Squat
2 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
2 Sets
6
Leg Raise (Captain's Chair)
3 Sets
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
2
Rope Curls
4 Sets
20 Reps
3
Ez Bar Skull Crushers
4 Sets
20 Reps
4
Ez Bar Wide Grip Drags
4 Sets
20 Reps
5
French Press
4 Sets
20 Reps
6
Hammer Curl
4 Sets
20 Reps
7
Incline Curl (Dumbbell)
4 Sets
20 Reps
8
Tricep Pushdown (Cable)
4 Sets
20 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
3
Standing Pullover (Cable)
2 Sets
10-12 Reps
4
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Seated Overhead Press (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Seated Row (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Shrug (Dumbbell)
2 Sets
4
Face Pull
2 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
Day 3
1
Hack Squat
2 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
2 Sets
6
Leg Raise (Captain's Chair)
3 Sets
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
2
Rope Curls
4 Sets
20 Reps
3
Ez Bar Skull Crushers
4 Sets
20 Reps
4
Ez Bar Wide Grip Drags
4 Sets
20 Reps
5
French Press
4 Sets
20 Reps
6
Hammer Curl
4 Sets
20 Reps
7
Incline Curl (Dumbbell)
4 Sets
20 Reps
8
Tricep Pushdown (Cable)
4 Sets
20 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
3
Standing Pullover (Cable)
2 Sets
10-12 Reps
4
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Seated Overhead Press (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Seated Row (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Shrug (Dumbbell)
2 Sets
4
Face Pull
2 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
Day 3
1
Hack Squat
2 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
2 Sets
6
Leg Raise (Captain's Chair)
3 Sets
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
2
Rope Curls
4 Sets
20 Reps
3
Ez Bar Skull Crushers
4 Sets
20 Reps
4
Ez Bar Wide Grip Drags
4 Sets
20 Reps
5
French Press
4 Sets
20 Reps
6
Hammer Curl
4 Sets
20 Reps
7
Incline Curl (Dumbbell)
4 Sets
20 Reps
8
Tricep Pushdown (Cable)
4 Sets
20 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
3
Standing Pullover (Cable)
2 Sets
10-12 Reps
4
Face Pull
3 Sets
12-15 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
2
Seated Overhead Press (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Overhead Tricep Extension (Cable)
3 Sets
Day 2
1
Seated Row (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Shrug (Dumbbell)
2 Sets
4
Face Pull
2 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Hammer Curl
3 Sets
Day 3
1
Hack Squat
2 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
2 Sets
6
Leg Raise (Captain's Chair)
3 Sets
Day 4
1
Tricep Rope Push Down (Cable)
4 Sets
20 Reps
2
Rope Curls
4 Sets
20 Reps
3
Ez Bar Skull Crushers
4 Sets
20 Reps
4
Ez Bar Wide Grip Drags
4 Sets
20 Reps
5
French Press
4 Sets
20 Reps
6
Hammer Curl
4 Sets
20 Reps
7
Incline Curl (Dumbbell)
4 Sets
20 Reps
8
Tricep Pushdown (Cable)
4 Sets
20 Reps
Day 5
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
3
Standing Pullover (Cable)
2 Sets
10-12 Reps
4
Face Pull
3 Sets
12-15 Reps