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Push Pull Legs Upper Lower
by Suren S.
Program Description
Build muscle and strength. Run for as long as you need. Best order: Legs Push Pull Lower Upper Pull - Primary: Back, Secondary: Rear Delt/Rotator Cuff, Accessory - Triceps Push - Primary: Chest, Secondary: Shoulders, Accessory: biceps Legs - Primary: Quad, Secondary: Ham, Calfs, Accessory: Abs Upper - Primary: Shoulders, Secondary: Chest and Back Lower - Primary: Hams, Secondary: Quads, Calfs Accessory: bicep and triceps
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
May 21, 2024 04:30
Last Edited
May 21, 2024 11:52
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Week 1
1 / 1 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@6
2
Chest Supported Row (Machine)
3 Sets
8 Reps
@7.5
3
Wide Grip Lat Pulldown
3 Sets
12 Reps
@7
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
6
Overhead Tricep Extension (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@8
@9.5
Day 2
1
Bench Press (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8.5
3
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
4A
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4B
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
5A
Lateral Raise (Cable)
3 Sets
12 Reps
@8
5B
Hammer Curl
3 Sets
10 Reps
@8
Day 3
1
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@8.5
2
Standing Calf Raise
3 Sets
10 Reps
@8
3
Squat (Barbell)
1 Set
2 Sets
8 Reps
8 Reps
@7.5
@8
4
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
5
Leg Curl
3 Sets
10 Reps
@8
6
Leg Extension
3 Sets
10 Reps
@8
Day 4
1
Seated Row (Cable)
3 Sets
12 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
@8
3
Overhead Press (Barbell)
3 Sets
8 Reps
@8
4
Incline Chest Press (Machine)
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
7
Lateral Raise (Cable)
3 Sets
12 Reps
@8.5
Day 5
1A
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
1B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
2A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
2B
Hammer Curl
3 Sets
12 Reps
@7.5
3
Standing Calf Raise
3 Sets
10 Reps
@8.5
4
Deadlift (Barbell)
3 Sets
8 Reps
@7.5
5
Leg Press
3 Sets
15 Reps
@7
6
Hip Abductor (Machine)
2 Sets
15 Reps
@7
7
Back Extension (Weighted)
3 Sets
12 Reps
@6.5