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Push pull legs powerbuilding rountine
by Ryan Buzzingbee
71 athletes joined
3.0
(1 rating)
Program Description
This programme is designed for building strength and muscle mass. Aim to go close to failure on every set with 2 reps in the tank.
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Mar 02, 2024 04:41
Last Edited
Jun 14, 2024 02:40
down_app
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 1
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 2
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
Day 4
1
Bench Press (Barbell)
4 Sets
6 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
@9
3
Chest Press (Machine)
4 Sets
12 Reps
@8
4
Pec Deck (Machine)
3 Sets
12 Reps
@7.5
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@8.5
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
@8.5
9
Tricep Kickback
3 Sets
10 Reps
@8.5
Day 5
1
Lat Pulldown
4 Sets
10 Reps
@9
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
@8
3
Seated Row (Cable)
4 Sets
10 Reps
@9
4
Standing Pullover (Cable)
3 Sets
12 Reps
@7
5
Face Pull
4 Sets
10 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8 Reps
@9.5
7
Hammer Curl
4 Sets
8 Reps
@9.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@7
@9.5
2
Split Squat (Barbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7.5
4
Leg Extension
4 Sets
10 Reps
@9
5
Leg Curl
4 Sets
10 Reps
@9
6
Straight Leg Calf Raise
4 Sets
12 Reps
@8.5
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
3.00/ 5
criscoAge 38, Man
2 months ago
0 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
The program itself was good but my only problem was the legs days pretty much the same for a push and pull I wish the designer would of separated the legs into a push leg day and a pull leg day like they did with the upper body.