Push/pull/legw

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

default

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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