Program Description
All push pull legs
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting, Athletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout120 minutes
- CreatedJun 30, 2024 02:02
- Last EditedJul 21, 2024 05:12
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Y Raise
3
7
Seated Overhead Press (Dumbbell)
3
8
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Y Raise
3
7
Seated Overhead Press (Dumbbell)
3
8
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Y Raise
3
7
Seated Overhead Press (Dumbbell)
3
8
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Y Raise
3
7
Seated Overhead Press (Dumbbell)
3
8
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Y Raise
3
7
Seated Overhead Press (Dumbbell)
3
8
Lateral Raise (Dumbbell)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Y Raise
3
7
Seated Overhead Press (Dumbbell)
3
8
Lateral Raise (Dumbbell)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
2
Tricep Pushdown (Cable)
1
3
Skull Crusher (Barbell)
1
4
Bicep Curl (Barbell)
1
5
Bicep Curl (Dumbbell)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
2
Tricep Pushdown (Cable)
1
3
Skull Crusher (Barbell)
1
4
Bicep Curl (Barbell)
1
5
Bicep Curl (Dumbbell)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
2
Tricep Pushdown (Cable)
1
3
Skull Crusher (Barbell)
1
4
Bicep Curl (Barbell)
1
5
Bicep Curl (Dumbbell)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
2
Tricep Pushdown (Cable)
1
3
Skull Crusher (Barbell)
1
4
Bicep Curl (Barbell)
1
5
Bicep Curl (Dumbbell)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
2
Tricep Pushdown (Cable)
1
3
Skull Crusher (Barbell)
1
4
Bicep Curl (Barbell)
1
5
Bicep Curl (Dumbbell)
1
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
2
Tricep Pushdown (Cable)
1
3
Skull Crusher (Barbell)
1
4
Bicep Curl (Barbell)
1
5
Bicep Curl (Dumbbell)
1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Hammer Curl
4
7
Bicep Curl (Barbell)
4
8
Bicep Curl (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Hammer Curl
4
7
Bicep Curl (Barbell)
4
8
Bicep Curl (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Hammer Curl
4
7
Bicep Curl (Barbell)
4
8
Bicep Curl (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Hammer Curl
4
7
Bicep Curl (Barbell)
4
8
Bicep Curl (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Hammer Curl
4
7
Bicep Curl (Barbell)
4
8
Bicep Curl (Dumbbell)
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
2
Seated Wide-Grip Row (Cable)
4
3
Bent Over Row (Barbell)
4
4
Underhand Lat Pulldown
4
5
Seated Row (Cable)
4
6
Hammer Curl
4
7
Bicep Curl (Barbell)
4
8
Bicep Curl (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
2
Decline Bench Press (Barbell)
4
3
Incline Bench Press (Dumbbell)
4
4
Chest Fly (Cable)
6
5
Y Raise
4
6
Lu Raise
4
7
Front Raise
4
8
Arnold Press
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
2
Leg Curl
4
3
Leg Extension
4
4
Lying Leg Curl
4
5
Squat (Paused)
4
6
Clean Deadlift
4
7
Wrist Curls
4
8
Hammer Curl
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
2
Leg Curl
4
3
Leg Extension
4
4
Lying Leg Curl
4
5
Squat (Paused)
4
6
Clean Deadlift
4
7
Wrist Curls
4
8
Hammer Curl
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
2
Leg Curl
4
3
Leg Extension
4
4
Lying Leg Curl
4
5
Squat (Paused)
4
6
Clean Deadlift
4
7
Wrist Curls
4
8
Hammer Curl
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
2
Leg Curl
4
3
Leg Extension
4
4
Lying Leg Curl
4
5
Squat (Paused)
4
6
Clean Deadlift
4
7
Wrist Curls
4
8
Hammer Curl
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
2
Leg Curl
4
3
Leg Extension
4
4
Lying Leg Curl
4
5
Squat (Paused)
4
6
Clean Deadlift
4
7
Wrist Curls
4
8
Hammer Curl
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
2
Leg Curl
4
3
Leg Extension
4
4
Lying Leg Curl
4
5
Squat (Paused)
4
6
Clean Deadlift
4
7
Wrist Curls
4
8
Hammer Curl
4
Week 1
1 / 6 Weeks
Day 3
1
Bench Press (Barbell)6 Sets
2
Decline Bench Press (Barbell)4 Sets
3
Incline Bench Press (Dumbbell)4 Sets
4
Chest Fly (Cable)6 Sets
5
Y Raise4 Sets
6
Lu Raise4 Sets
7
Front Raise4 Sets
8
Arnold Press4 Sets
Day 2
1
Overhead Tricep Extension (Cable)1 Set
2
Tricep Pushdown (Cable)1 Set
3
Skull Crusher (Barbell)1 Set
4
Bicep Curl (Barbell)1 Set
5
Bicep Curl (Dumbbell)1 Set
Day 1
1
Lat Pulldown5 Sets
2
Seated Wide-Grip Row (Cable)4 Sets
3
Bent Over Row (Barbell)4 Sets
4
Underhand Lat Pulldown4 Sets
5
Seated Row (Cable)4 Sets
6
Y Raise3 Sets
7
Seated Overhead Press (Dumbbell)3 Sets
8
Lateral Raise (Dumbbell)3 Sets
Day 4
1
Lat Pulldown5 Sets
2
Seated Wide-Grip Row (Cable)4 Sets
3
Bent Over Row (Barbell)4 Sets
4
Underhand Lat Pulldown4 Sets
5
Seated Row (Cable)4 Sets
6
Hammer Curl4 Sets
7
Bicep Curl (Barbell)4 Sets
8
Bicep Curl (Dumbbell)4 Sets
Day 5
1
Bench Press (Barbell)6 Sets
2
Decline Bench Press (Barbell)4 Sets
3
Incline Bench Press (Dumbbell)4 Sets
4
Chest Fly (Cable)6 Sets
5
Y Raise4 Sets
6
Lu Raise4 Sets
7
Front Raise4 Sets
8
Arnold Press4 Sets
Day 6
1
Leg Press4 Sets
2
Leg Curl4 Sets
3
Leg Extension4 Sets
4
Lying Leg Curl4 Sets
5
Squat (Paused)4 Sets
6
Clean Deadlift4 Sets
7
Wrist Curls4 Sets
8
Hammer Curl4 Sets