Push Pull Legs

PRO

PPL (Push Pull Legs)

The classic 6-day Push Pull Legs split. Train each muscle group twice per week with optimal volume distribution. Push day for chest, shoulders, and triceps. Pull day for back and biceps. Leg day for lower body. The gold standard for building muscle.

4.8(892 reviews)

15,234 enrolled

Intermediate

Frequency6 days/week

Duration8 weeks

EquipmentFull Gym

Total Workouts48

Train each muscle 2x/week

Optimal volume distribution

Progressive overload focus

Balanced development

Program Details

Training StylePush Pull Legs

DifficultyIntermediate

Weekly Sessions6 workouts

Total Duration8 weeks

Equipment RequiredFull Gym

Who Is This For?

Suitable for all fitness levels

Week 1

Push A

Chest, shoulders, triceps - strength focus

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 6 reps · Rest 150 sec
Overhead Press
4 sets × 6 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 10 reps · Rest 90 sec
Lateral Raises
3 sets × 15 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 12 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 12 reps · Rest 60 sec

Pull A

Back, biceps - strength focus

60 min

strength

6 exercises

Barbell Rows
4 sets × 6 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 6 reps · Rest 150 sec
Seated Cable Rows
3 sets × 10 reps · Rest 90 sec
Face Pulls
3 sets × 15 reps · Rest 60 sec
Barbell Curls
3 sets × 10 reps · Rest 90 sec
Hammer Curls
3 sets × 12 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus

65 min

strength

6 exercises

Back Squat
4 sets × 6 reps · Rest 180 sec
Romanian Deadlift
4 sets × 8 reps · Rest 150 sec
Leg Press
3 sets × 10 reps · Rest 120 sec
Leg Curls
3 sets × 12 reps · Rest 90 sec
Standing Calf Raises
4 sets × 12 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus

55 min

hypertrophy

6 exercises

Dumbbell Bench Press
4 sets × 10 reps · Rest 90 sec
Arnold Press
4 sets × 10 reps · Rest 90 sec
Cable Flyes
3 sets × 12 reps · Rest 60 sec
Lateral Raises
4 sets × 15 reps · Rest 45 sec
Skull Crushers
3 sets × 12 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus

55 min

hypertrophy

6 exercises

Lat Pulldown
4 sets × 10 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 10 reps · Rest 90 sec
Cable Rows
3 sets × 12 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 15 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 12 reps · Rest 60 sec
Cable Curls
3 sets × 15 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus

60 min

hypertrophy

6 exercises

Front Squat
4 sets × 8 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 15 reps · Rest 60 sec
Lying Leg Curls
3 sets × 15 reps · Rest 60 sec
Seated Calf Raises
4 sets × 15 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 12 reps · Rest 45 sec

Rest Day

Rest

Week 2

Push A

Chest, shoulders, triceps - strength focus (Progressive Week 2)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 7 reps · Rest 150 sec
Overhead Press
4 sets × 7 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 11 reps · Rest 90 sec
Lateral Raises
3 sets × 16 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 13 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 13 reps · Rest 60 sec

Pull A

Back, biceps - strength focus (Progressive Week 2)

60 min

strength

6 exercises

Barbell Rows
4 sets × 7 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 7 reps · Rest 150 sec
Seated Cable Rows
3 sets × 11 reps · Rest 90 sec
Face Pulls
3 sets × 16 reps · Rest 60 sec
Barbell Curls
3 sets × 11 reps · Rest 90 sec
Hammer Curls
3 sets × 13 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus (Progressive Week 2)

65 min

strength

6 exercises

Back Squat
4 sets × 7 reps · Rest 180 sec
Romanian Deadlift
4 sets × 9 reps · Rest 150 sec
Leg Press
3 sets × 11 reps · Rest 120 sec
Leg Curls
3 sets × 13 reps · Rest 90 sec
Standing Calf Raises
4 sets × 13 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus (Progressive Week 2)

55 min

hypertrophy

6 exercises

Dumbbell Bench Press
4 sets × 11 reps · Rest 90 sec
Arnold Press
4 sets × 11 reps · Rest 90 sec
Cable Flyes
3 sets × 13 reps · Rest 60 sec
Lateral Raises
4 sets × 16 reps · Rest 45 sec
Skull Crushers
3 sets × 13 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus (Progressive Week 2)

55 min

hypertrophy

6 exercises

Lat Pulldown
4 sets × 11 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 11 reps · Rest 90 sec
Cable Rows
3 sets × 13 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 16 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 13 reps · Rest 60 sec
Cable Curls
3 sets × 16 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus (Progressive Week 2)

60 min

hypertrophy

6 exercises

Front Squat
4 sets × 9 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 16 reps · Rest 60 sec
Lying Leg Curls
3 sets × 16 reps · Rest 60 sec
Seated Calf Raises
4 sets × 16 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 13 reps · Rest 45 sec

Rest Day

Rest

Week 3

Push A

Chest, shoulders, triceps - strength focus (Progressive Week 3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 8 reps · Rest 150 sec
Overhead Press
4 sets × 8 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 12 reps · Rest 90 sec
Lateral Raises
3 sets × 17 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 14 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 14 reps · Rest 60 sec

Pull A

Back, biceps - strength focus (Progressive Week 3)

60 min

strength

6 exercises

Barbell Rows
4 sets × 8 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 8 reps · Rest 150 sec
Seated Cable Rows
3 sets × 12 reps · Rest 90 sec
Face Pulls
3 sets × 17 reps · Rest 60 sec
Barbell Curls
3 sets × 12 reps · Rest 90 sec
Hammer Curls
3 sets × 14 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus (Progressive Week 3)

65 min

strength

6 exercises

Back Squat
4 sets × 8 reps · Rest 180 sec
Romanian Deadlift
4 sets × 10 reps · Rest 150 sec
Leg Press
3 sets × 12 reps · Rest 120 sec
Leg Curls
3 sets × 14 reps · Rest 90 sec
Standing Calf Raises
4 sets × 14 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus (Progressive Week 3)

55 min

hypertrophy

6 exercises

Dumbbell Bench Press
4 sets × 12 reps · Rest 90 sec
Arnold Press
4 sets × 12 reps · Rest 90 sec
Cable Flyes
3 sets × 14 reps · Rest 60 sec
Lateral Raises
4 sets × 17 reps · Rest 45 sec
Skull Crushers
3 sets × 14 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus (Progressive Week 3)

55 min

hypertrophy

6 exercises

Lat Pulldown
4 sets × 12 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 12 reps · Rest 90 sec
Cable Rows
3 sets × 14 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 17 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 14 reps · Rest 60 sec
Cable Curls
3 sets × 17 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus (Progressive Week 3)

60 min

hypertrophy

6 exercises

Front Squat
4 sets × 10 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 17 reps · Rest 60 sec
Lying Leg Curls
3 sets × 17 reps · Rest 60 sec
Seated Calf Raises
4 sets × 17 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 14 reps · Rest 45 sec

Rest Day

Rest

Week 4

Push A

Chest, shoulders, triceps - strength focus (Progressive Week 4)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 8 reps · Rest 150 sec
Overhead Press
4 sets × 8 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 12 reps · Rest 90 sec
Lateral Raises
3 sets × 17 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 14 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 14 reps · Rest 60 sec

Pull A

Back, biceps - strength focus (Progressive Week 4)

60 min

strength

6 exercises

Barbell Rows
4 sets × 8 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 8 reps · Rest 150 sec
Seated Cable Rows
3 sets × 12 reps · Rest 90 sec
Face Pulls
3 sets × 17 reps · Rest 60 sec
Barbell Curls
3 sets × 12 reps · Rest 90 sec
Hammer Curls
3 sets × 14 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus (Progressive Week 4)

65 min

strength

6 exercises

Back Squat
4 sets × 8 reps · Rest 180 sec
Romanian Deadlift
4 sets × 10 reps · Rest 150 sec
Leg Press
3 sets × 12 reps · Rest 120 sec
Leg Curls
3 sets × 14 reps · Rest 90 sec
Standing Calf Raises
4 sets × 14 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus (Progressive Week 4)

55 min

hypertrophy

6 exercises

Dumbbell Bench Press
4 sets × 12 reps · Rest 90 sec
Arnold Press
4 sets × 12 reps · Rest 90 sec
Cable Flyes
3 sets × 14 reps · Rest 60 sec
Lateral Raises
4 sets × 17 reps · Rest 45 sec
Skull Crushers
3 sets × 14 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus (Progressive Week 4)

55 min

hypertrophy

6 exercises

Lat Pulldown
4 sets × 12 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 12 reps · Rest 90 sec
Cable Rows
3 sets × 14 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 17 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 14 reps · Rest 60 sec
Cable Curls
3 sets × 17 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus (Progressive Week 4)

60 min

hypertrophy

6 exercises

Front Squat
4 sets × 10 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 17 reps · Rest 60 sec
Lying Leg Curls
3 sets × 17 reps · Rest 60 sec
Seated Calf Raises
4 sets × 17 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 14 reps · Rest 45 sec

Rest Day

Rest

Week 5

Push A

Chest, shoulders, triceps - strength focus (Deload Week - Focus on form)

60 min

strength

Deload

6 exercises

Barbell Bench Press
4 sets × 4 reps · Rest 150 sec
Overhead Press
4 sets × 4 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 6 reps · Rest 90 sec
Lateral Raises
3 sets × 9 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 7 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 7 reps · Rest 60 sec

Pull A

Back, biceps - strength focus (Deload Week - Focus on form)

60 min

strength

Deload

6 exercises

Barbell Rows
4 sets × 4 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 4 reps · Rest 150 sec
Seated Cable Rows
3 sets × 6 reps · Rest 90 sec
Face Pulls
3 sets × 9 reps · Rest 60 sec
Barbell Curls
3 sets × 6 reps · Rest 90 sec
Hammer Curls
3 sets × 7 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus (Deload Week - Focus on form)

65 min

strength

Deload

6 exercises

Back Squat
4 sets × 4 reps · Rest 180 sec
Romanian Deadlift
4 sets × 5 reps · Rest 150 sec
Leg Press
3 sets × 6 reps · Rest 120 sec
Leg Curls
3 sets × 7 reps · Rest 90 sec
Standing Calf Raises
4 sets × 7 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus (Deload Week - Focus on form)

55 min

hypertrophy

Deload

6 exercises

Dumbbell Bench Press
4 sets × 6 reps · Rest 90 sec
Arnold Press
4 sets × 6 reps · Rest 90 sec
Cable Flyes
3 sets × 7 reps · Rest 60 sec
Lateral Raises
4 sets × 9 reps · Rest 45 sec
Skull Crushers
3 sets × 7 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus (Deload Week - Focus on form)

55 min

hypertrophy

Deload

6 exercises

Lat Pulldown
4 sets × 6 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 6 reps · Rest 90 sec
Cable Rows
3 sets × 7 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 9 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 7 reps · Rest 60 sec
Cable Curls
3 sets × 9 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus (Deload Week - Focus on form)

60 min

hypertrophy

Deload

6 exercises

Front Squat
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 9 reps · Rest 60 sec
Lying Leg Curls
3 sets × 9 reps · Rest 60 sec
Seated Calf Raises
4 sets × 9 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 7 reps · Rest 45 sec

Rest Day

Rest

Week 6

Push A

Chest, shoulders, triceps - strength focus (Intensification Phase - Week 1/3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 5 reps · Rest 150 sec
Overhead Press
4 sets × 5 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 9 reps · Rest 90 sec
Lateral Raises
3 sets × 14 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 11 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 11 reps · Rest 60 sec

Pull A

Back, biceps - strength focus (Intensification Phase - Week 1/3)

60 min

strength

6 exercises

Barbell Rows
4 sets × 5 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 5 reps · Rest 150 sec
Seated Cable Rows
3 sets × 9 reps · Rest 90 sec
Face Pulls
3 sets × 14 reps · Rest 60 sec
Barbell Curls
3 sets × 9 reps · Rest 90 sec
Hammer Curls
3 sets × 11 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus (Intensification Phase - Week 1/3)

65 min

strength

6 exercises

Back Squat
4 sets × 5 reps · Rest 180 sec
Romanian Deadlift
4 sets × 7 reps · Rest 150 sec
Leg Press
3 sets × 9 reps · Rest 120 sec
Leg Curls
3 sets × 11 reps · Rest 90 sec
Standing Calf Raises
4 sets × 11 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus (Intensification Phase - Week 1/3)

55 min

hypertrophy

6 exercises

Dumbbell Bench Press
4 sets × 9 reps · Rest 90 sec
Arnold Press
4 sets × 9 reps · Rest 90 sec
Cable Flyes
3 sets × 11 reps · Rest 60 sec
Lateral Raises
4 sets × 14 reps · Rest 45 sec
Skull Crushers
3 sets × 11 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus (Intensification Phase - Week 1/3)

55 min

hypertrophy

6 exercises

Lat Pulldown
4 sets × 9 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 9 reps · Rest 90 sec
Cable Rows
3 sets × 11 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 14 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 11 reps · Rest 60 sec
Cable Curls
3 sets × 14 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus (Intensification Phase - Week 1/3)

60 min

hypertrophy

6 exercises

Front Squat
4 sets × 7 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 14 reps · Rest 60 sec
Lying Leg Curls
3 sets × 14 reps · Rest 60 sec
Seated Calf Raises
4 sets × 14 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 11 reps · Rest 45 sec

Rest Day

Rest

Week 7

Push A

Chest, shoulders, triceps - strength focus (Intensification Phase - Week 2/3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 4 reps · Rest 150 sec
Overhead Press
4 sets × 4 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 8 reps · Rest 90 sec
Lateral Raises
3 sets × 13 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 10 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 10 reps · Rest 60 sec

Pull A

Back, biceps - strength focus (Intensification Phase - Week 2/3)

60 min

strength

6 exercises

Barbell Rows
4 sets × 4 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 4 reps · Rest 150 sec
Seated Cable Rows
3 sets × 8 reps · Rest 90 sec
Face Pulls
3 sets × 13 reps · Rest 60 sec
Barbell Curls
3 sets × 8 reps · Rest 90 sec
Hammer Curls
3 sets × 10 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus (Intensification Phase - Week 2/3)

65 min

strength

6 exercises

Back Squat
4 sets × 4 reps · Rest 180 sec
Romanian Deadlift
4 sets × 6 reps · Rest 150 sec
Leg Press
3 sets × 8 reps · Rest 120 sec
Leg Curls
3 sets × 10 reps · Rest 90 sec
Standing Calf Raises
4 sets × 10 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus (Intensification Phase - Week 2/3)

55 min

hypertrophy

6 exercises

Dumbbell Bench Press
4 sets × 8 reps · Rest 90 sec
Arnold Press
4 sets × 8 reps · Rest 90 sec
Cable Flyes
3 sets × 10 reps · Rest 60 sec
Lateral Raises
4 sets × 13 reps · Rest 45 sec
Skull Crushers
3 sets × 10 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus (Intensification Phase - Week 2/3)

55 min

hypertrophy

6 exercises

Lat Pulldown
4 sets × 8 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 8 reps · Rest 90 sec
Cable Rows
3 sets × 10 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 13 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 10 reps · Rest 60 sec
Cable Curls
3 sets × 13 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus (Intensification Phase - Week 2/3)

60 min

hypertrophy

6 exercises

Front Squat
4 sets × 6 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 13 reps · Rest 60 sec
Lying Leg Curls
3 sets × 13 reps · Rest 60 sec
Seated Calf Raises
4 sets × 13 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 10 reps · Rest 45 sec

Rest Day

Rest

Week 8

Push A

Chest, shoulders, triceps - strength focus (Intensification Phase - Week 3/3)

60 min

strength

6 exercises

Barbell Bench Press
4 sets × 3 reps · Rest 150 sec
Overhead Press
4 sets × 3 reps · Rest 150 sec
Incline Dumbbell Press
3 sets × 7 reps · Rest 90 sec
Lateral Raises
3 sets × 12 reps · Rest 60 sec
Tricep Pushdowns
3 sets × 9 reps · Rest 60 sec
Overhead Tricep Extension
3 sets × 9 reps · Rest 60 sec

Pull A

Back, biceps - strength focus (Intensification Phase - Week 3/3)

60 min

strength

6 exercises

Barbell Rows
4 sets × 3 reps · Rest 150 sec
Weighted Pull-ups
4 sets × 3 reps · Rest 150 sec
Seated Cable Rows
3 sets × 7 reps · Rest 90 sec
Face Pulls
3 sets × 12 reps · Rest 60 sec
Barbell Curls
3 sets × 7 reps · Rest 90 sec
Hammer Curls
3 sets × 9 reps · Rest 60 sec

Legs A

Quads, hamstrings, calves - strength focus (Intensification Phase - Week 3/3)

65 min

strength

6 exercises

Back Squat
4 sets × 3 reps · Rest 180 sec
Romanian Deadlift
4 sets × 5 reps · Rest 150 sec
Leg Press
3 sets × 7 reps · Rest 120 sec
Leg Curls
3 sets × 9 reps · Rest 90 sec
Standing Calf Raises
4 sets × 9 reps · Rest 60 sec
Plank
3 sets × 60 sec · Rest 30 sec

Push B

Chest, shoulders, triceps - hypertrophy focus (Intensification Phase - Week 3/3)

55 min

hypertrophy

6 exercises

Dumbbell Bench Press
4 sets × 7 reps · Rest 90 sec
Arnold Press
4 sets × 7 reps · Rest 90 sec
Cable Flyes
3 sets × 9 reps · Rest 60 sec
Lateral Raises
4 sets × 12 reps · Rest 45 sec
Skull Crushers
3 sets × 9 reps · Rest 60 sec
Dips
3 sets × AMRAP · Rest 60 sec

Pull B

Back, biceps - hypertrophy focus (Intensification Phase - Week 3/3)

55 min

hypertrophy

6 exercises

Lat Pulldown
4 sets × 7 reps · Rest 90 sec
Single Arm Dumbbell Row
4 sets × 7 reps · Rest 90 sec
Cable Rows
3 sets × 9 reps · Rest 60 sec
Rear Delt Flyes
3 sets × 12 reps · Rest 45 sec
Incline Dumbbell Curls
3 sets × 9 reps · Rest 60 sec
Cable Curls
3 sets × 12 reps · Rest 45 sec

Legs B

Quads, hamstrings, calves - hypertrophy focus (Intensification Phase - Week 3/3)

60 min

hypertrophy

6 exercises

Front Squat
4 sets × 5 reps · Rest 120 sec
Bulgarian Split Squats
3 sets × 10 each · Rest 90 sec
Leg Extension
3 sets × 12 reps · Rest 60 sec
Lying Leg Curls
3 sets × 12 reps · Rest 60 sec
Seated Calf Raises
4 sets × 12 reps · Rest 45 sec
Ab Wheel Rollouts
3 sets × 9 reps · Rest 45 sec

Rest Day

Rest

Similar Workouts

PPL (Push Pull Legs)

Program Details

Who Is This For?

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

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