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
- LevelNovice
- GoalBodybuilding, Powerlifting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedMay 18, 2024 08:28
- Last EditedJun 18, 2025 08:31
Summary
Unleash your strength with the 10-week Push/Pull/Leg workout program, designed for those who want to maximize their gains in just three days a week. This program strategically targets all major muscle groups, ensuring balanced development and optimal recovery. Each session is packed with compound and isolation exercises, including military presses, bench presses, and lat pulldowns, tailored to challenge your limits and boost your performance. Perfect for garage gym enthusiasts, this plan will help you build muscle and enhance your overall fitness efficiently. Get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.4%
Quadriceps
10.6%
Triceps
10.4%
Hamstrings
10.4%
Biceps
10%
Lats
9.4%
Front Delts
8.3%
Glutes
7.3%
Middle Delts
6.7%
Chest
4.6%
Abs
2.1%
Adductors
1.9%
Lower Back
1.7%
Forearms
1.2%
Rear Delts
0.6%
Abductors
0.6%
