Dpuck’s Push,Pull,Legs

**Dpuck’s Push, Pull, Legs** is a comprehensive 12-week bodybuilding program designed for lifters of all levels, from beginners to intermediates. This program encompasses a balanced split of push, pull, and leg workouts, ensuring a well-rounded approach to muscle growth and strength development. With 60-minute sessions scheduled Five days a week, you'll engage in a variety of exercises targeting all major muscle groups using standard gym equipment. Get ready to build muscle, enhance your physique, and elevate your fitness journey with this structured and effective training plan!

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Week 9

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Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Skull Crusher (Barbell)

Lat Pulldown

Barbell Row

Rear Delt Fly (Cable)

Bicep Curl (Dumbbell)

Bayesian Curl

Bulgarian Split Squat (Dumbbell)

Leg Press

Leg Extension

Back Extension

Standing Calf Raise

Standing Shoulder Press (Dumbbell)

Close Grip Bench Press (Smith Machine)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Single Arm Overhead Tricep Extension

Chest Supported Row (Machine)

Seated Hamstring Curl

Cable Low Row

Romanian Deadlift (Dumbbell)

Kelso Shrug

Hammer Curl (Dumbbell)

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