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PUSH, PULL, LEGS SPLIT
by Adian F.
1 athletes joined
5.0
(1 rating)
Program Description
BUILDING A BOOTY, BUT ALSO GAINING SOME UPPER BODY
Program Overview
Level
Intermediate
Goal
Athletics, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Feb 23, 2024 09:10
Last Edited
May 07, 2024 10:18
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Week 1
1 / 4 Weeks
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
4
Push Up
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@7
@8
@8
@8
5
Chest Fly (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
6
Front Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
Day 3
1
Sumo Squat
4 Sets
10 Reps
@8
2
Leg Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Straight Leg Calf Raise
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
4 Sets
12 Reps
@8
5
Leg Extension
4 Sets
12 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@7.5
@8.5
@10
Day 1
1
Russian Deadlifts
1 Set
2 Sets
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@8
2
Hack Squat
1 Set
2 Sets
1 Set
10 Reps
12 Reps
14 Reps
@7
@8
@8
3
Standing Glute Thrust
1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7
@8.5
@9
4
Russian Deadlifts
4 Sets
10 Reps
@7
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Glute Kickback (Cable)
4 Sets
10 Reps
@7
Day 4
1
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
2
Deadlift (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
6
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
Day 1
1
Russian Deadlifts
1 Set
2 Sets
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@8
2
Hack Squat
1 Set
2 Sets
1 Set
10 Reps
12 Reps
14 Reps
@7
@8
@8
3
Standing Glute Thrust
1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7
@8.5
@9
4
Russian Deadlifts
4 Sets
10 Reps
@7
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Glute Kickback (Cable)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
4
Push Up
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@7
@8
@8
@8
5
Chest Fly (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
6
Front Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
Day 3
1
Sumo Squat
4 Sets
10 Reps
@8
2
Leg Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Straight Leg Calf Raise
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
4 Sets
12 Reps
@8
5
Leg Extension
4 Sets
12 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@7.5
@8.5
@10
Day 4
1
Russian Deadlifts
1 Set
2 Sets
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@8
2
Hack Squat
1 Set
2 Sets
1 Set
10 Reps
12 Reps
14 Reps
@7
@8
@8
3
Standing Glute Thrust
1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7
@8.5
@9
4
Russian Deadlifts
4 Sets
10 Reps
@7
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Glute Kickback (Cable)
4 Sets
10 Reps
@7
Day 5
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
4
Push Up
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@7
@8
@8
@8
5
Chest Fly (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
6
Front Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
Day 6
1
Sumo Squat
4 Sets
10 Reps
@8
2
Leg Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Straight Leg Calf Raise
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
4 Sets
12 Reps
@8
5
Leg Extension
4 Sets
12 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@7.5
@8.5
@10
Day 7
1
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
2
Deadlift (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
6
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
Day 1
1
Russian Deadlifts
1 Set
2 Sets
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@8
2
Hack Squat
1 Set
2 Sets
1 Set
10 Reps
12 Reps
14 Reps
@7
@8
@8
3
Standing Glute Thrust
1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7
@8.5
@9
4
Russian Deadlifts
4 Sets
10 Reps
@7
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Glute Kickback (Cable)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
4
Push Up
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@7
@8
@8
@8
5
Chest Fly (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
6
Front Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
Day 3
1
Sumo Squat
4 Sets
10 Reps
@8
2
Leg Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Straight Leg Calf Raise
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
4 Sets
12 Reps
@8
5
Leg Extension
4 Sets
12 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@7.5
@8.5
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
2
Deadlift (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
6
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
Day 1
1
Russian Deadlifts
1 Set
2 Sets
1 Set
10 Reps
10 Reps
12 Reps
@7
@8
@8
2
Hack Squat
1 Set
2 Sets
1 Set
10 Reps
12 Reps
14 Reps
@7
@8
@8
3
Standing Glute Thrust
1 Set
2 Sets
1 Set
12 Reps
15 Reps
15 Reps
@7
@8.5
@9
4
Russian Deadlifts
4 Sets
10 Reps
@7
5
Hip Abductor (Machine)
4 Sets
10 Reps
@8
6
Glute Kickback (Cable)
4 Sets
10 Reps
@7
Day 2
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@8
@8
@8
4
Push Up
1 Set
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
12 Reps
@7
@8
@8
@8
5
Chest Fly (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
6
Front Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
Day 3
1
Sumo Squat
4 Sets
10 Reps
@8
2
Leg Press
3 Sets
1 Set
10 Reps
10 Reps
@8
@10
3
Straight Leg Calf Raise
4 Sets
10 Reps
@7
4
Hip Adductor (Machine)
4 Sets
12 Reps
@8
5
Leg Extension
4 Sets
12 Reps
@8
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
14 Reps
@7
@7.5
@8.5
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
2
Deadlift (Dumbbell)
4 Sets
8 Reps
@7
3
Lat Pulldown
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
@8
5
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5
6
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
12 Reps
@7
@8
@9
@9.5