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Push/pull/legw
by Tom Piggott
Program Description
Basic push, pull, legs program. Each 5 set exercise will include 2 additional warm up set to get maximum us from the main 5. Can be done with a day's rest in in between mon/wed/Fri, for example. Can replace machine exercise with dumbell/barbell variant
Program Overview
Level
Novice
Goal
Bodybuilding, Powerlifting
Equipment
Garage Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
May 18, 2024 08:28
Last Edited
May 21, 2024 11:52
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Week 1
1 / 10 Weeks
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps
Day 1
1
Military Press (Barbell)
5 Sets
5 Reps
2
Bench Press (Dumbbell)
3 Sets
8 Reps
3
Dip (Assisted)
3 Sets
8 Reps
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
Day 2
1
Lat Pulldown
5 Sets
5 Reps
2
Bent Over Row (Dumbbell)
3 Sets
5 Reps
3
Seated Row (Machine)
3 Sets
8 Reps
4
Shrug (Dumbbell)
3 Sets
8 Reps
5
Preacher Curl (Barbell)
3 Sets
8 Reps
6
Hammer Curl
3 Sets
8 Reps
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
2
Stiff Leg Deadlift
3 Sets
5 Reps
3
Leg Press
3 Sets
8 Reps
4
Leg Curl
3 Sets
8 Reps
5
Leg Extension
3 Sets
8 Reps