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Regular Ass push pull legs
by Swarnajit
11 athletes joined
Program Description
This is something regular influencers follow to get a aesthetically pleasing physique but they won’t tell you
Program Overview
Level
Novice, Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 05, 2024 08:32
Last Edited
Jun 15, 2024 08:06
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Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Smith Machine)
3 Sets
4
Skull Crusher
2 Sets
5
Tricep Pushdown (Cable)
2 Sets
6
Bicep Curl (Dumbbell)
2 Sets
7
Preacher Curl (Barbell)
2 Sets
8
Shoulder Press (Machine)
3 Sets
9
Lateral Raise (Dumbbell)
3 Sets
10
Reverse Pec Deck
3 Sets
Day 2
1
Chest Supported Row (Machine)
3 Sets
2
Lat Pulldown
3 Sets
3
Seated Row (Cable)
3 Sets
4
Shrug (Barbell)
3 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Preacher Curl (Barbell)
2 Sets
7
Tricep Pushdown (Cable)
2 Sets
8
Tricep Extension (Barbell)
2 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Leg Extension
3 Sets
3
Leg Curl
3 Sets
4
Standing Calf Raise
3 Sets
5
Romanian Deadlift (Barbell)
3 Sets
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
2
Pec Deck (Machine)
3 Sets
3
Bench Press (Barbell)
3 Sets
4
Tricep Pushdown (Cable)
2 Sets
5
Lying Tricep Extension (Barbell)
2 Sets
6
Shoulder Press (Machine)
3 Sets
7
Lateral Raise (Cable)
3 Sets
Day 5
1
Chest Supported Row (Machine)
3 Sets
2
Seated Row (Cable)
3 Sets
3
Lat Pulldown
3 Sets
4
Bicep Curl (Cable)
2 Sets
5
Bicep Curl (Dumbbell)
2 Sets
6
Reverse Pec Deck
3 Sets
Day 6
1
Leg Press
3 Sets
2
Leg Curl
3 Sets
3
Leg Extension
3 Sets
4
Romanian Deadlift (Barbell)
3 Sets
5
Standing Calf Raise
3 Sets