Bodybuilding Push Pull Legs

This program is based on Fazlift's push pull legs and is built to prioritise intensity and recovery. The tenet of this training system is that success is gained from progressive overload in good form, for medium to high reps.

Train hard, eat to support your goals and stick to the program.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Incline Bench Press (Barbell)

Seated Overhead Press (Barbell)

Bench Press (Close Grip)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

Tricep Rope Push Down (Cable)

Push 1

Chest Supported Row (T-Bar)

Lat Pulldown (Neutral Grip)

Dumbbell Row

Pullover (Machine)

Bicep Curl (EZ Bar)

Incline Curl (Dumbbell)

Pull 1

Hack Squat

Good Morning

Sissy Squat

Lying Leg Curl

Standing Calf Raise (Machine)

Sit Up (Weighted)

Legs 1

Chest Press (Machine)

Shoulder Press (Machine)

Dip (Weighted)

Incline Chest Fly (Dumbbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push 2

Chin-Up (Weighted)

Seated Wide-Grip Row (Cable)

Single Arm Diagonal Pulldown (Machine)

Shrug (Barbell)

Bicep Curl (Dumbbell)

Preacher Curl (EZ Bar)

Pull 2

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Seated Leg Curl

Leg Extension

Calf Raise (Leg Press)

Lying Leg Raise (Weighted)

Legs 2

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