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!

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

Push/pull/legw

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Military Press (Barbell)

Bench Press (Dumbbell)

Dip (Assisted)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Lat Pulldown

Bent Over Row (Dumbbell)

Seated Row (Machine)

Shrug (Dumbbell)

Preacher Curl (Barbell)

Hammer Curl

Squat (Barbell)

Stiff Leg Deadlift

Leg Press

Leg Curl

Leg Extension

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