Push/pull/leg

by Viswajith V.

Program Description

Testing

Program Overview

Level
Novice, Intermediate, Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Feb 14, 2025 03:56
Last Edited
Feb 14, 2025 04:27

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

3

-

2

Incline Bench Press (Dumbbell)

3

-

3

Lateral Raise (Dumbbell)

3

-

4

Seated Shoulder Press (Dumbbell)

3

-

5

Front Raise

3

-

6

Tricep Extension (Cable)

3

-

7

V-Handle Tricep Pushdown (Cable)

3

-

8

Single Arm Overhead Tricep Extension

3

-

Day 2

1

Lat Pulldown

3

-

2

Seated Row (Cable)

3

-

3

Shrug (Band)

3

-

4

Chest Supported Row (Machine)

3

-

5

Face Pull

3

-

6

Hammer Curl

3

-

7

Bicep Curl (Barbell)

3

-

8

Bicep Curl (Dumbbell)

3

-

Day 3

1

Squat (Barbell)

3

-

2

Leg Press

3

-

3

Leg Extension

3

-

4

Leg Curl

3

-

5

Seated Calf Raise

3

-

6

Hip Adductor (Machine)

3

-

7

Seated Cable Crunch

3

-

8

Leg Raise (Captain's Chair)

3

-

Day 4

1

Bench Press (Barbell)

3

-

2

Incline Bench Press (Dumbbell)

3

-

3

Lateral Raise (Dumbbell)

3

-

4

Seated Shoulder Press (Dumbbell)

3

-

5

Front Raise

3

-

6

Tricep Extension (Cable)

3

-

7

V-Handle Tricep Pushdown (Cable)

3

-

8

Single Arm Overhead Tricep Extension

3

-

Day 5

1

Lat Pulldown

3

-

2

Seated Row (Cable)

3

-

3

Shrug (Band)

3

-

4

Chest Supported Row (Machine)

3

-

5

Face Pull

3

-

6

Hammer Curl

3

-

7

Bicep Curl (Barbell)

3

-

8

Bicep Curl (Dumbbell)

3

-

Day 6

1

Squat (Barbell)

3

-

2

Leg Press

3

-

3

Leg Extension

3

-

4

Leg Curl

3

-

5

Seated Calf Raise

3

-

6

Hip Adductor (Machine)

3

-

7

Seated Cable Crunch

3

-

8

Leg Raise (Captain's Chair)

3

-

Day 1

1

Bench Press (Barbell)

3 Sets

-

2

Incline Bench Press (Dumbbell)

3 Sets

-

3

Lateral Raise (Dumbbell)

3 Sets

-

4

Seated Shoulder Press (Dumbbell)

3 Sets

-

5

Front Raise

3 Sets

-

6

Tricep Extension (Cable)

3 Sets

-

7

V-Handle Tricep Pushdown (Cable)

3 Sets

-

8

Single Arm Overhead Tricep Extension

3 Sets

-

Day 2

1

Lat Pulldown

3 Sets

-

2

Seated Row (Cable)

3 Sets

-

3

Shrug (Band)

3 Sets

-

4

Chest Supported Row (Machine)

3 Sets

-

5

Face Pull

3 Sets

-

6

Hammer Curl

3 Sets

-

7

Bicep Curl (Barbell)

3 Sets

-

8

Bicep Curl (Dumbbell)

3 Sets

-

Day 3

1

Squat (Barbell)

3 Sets

-

2

Leg Press

3 Sets

-

3

Leg Extension

3 Sets

-

4

Leg Curl

3 Sets

-

5

Seated Calf Raise

3 Sets

-

6

Hip Adductor (Machine)

3 Sets

-

7

Seated Cable Crunch

3 Sets

-

8

Leg Raise (Captain's Chair)

3 Sets

-

Day 4

1

Bench Press (Barbell)

3 Sets

-

2

Incline Bench Press (Dumbbell)

3 Sets

-

3

Lateral Raise (Dumbbell)

3 Sets

-

4

Seated Shoulder Press (Dumbbell)

3 Sets

-

5

Front Raise

3 Sets

-

6

Tricep Extension (Cable)

3 Sets

-

7

V-Handle Tricep Pushdown (Cable)

3 Sets

-

8

Single Arm Overhead Tricep Extension

3 Sets

-

Day 5

1

Lat Pulldown

3 Sets

-

2

Seated Row (Cable)

3 Sets

-

3

Shrug (Band)

3 Sets

-

4

Chest Supported Row (Machine)

3 Sets

-

5

Face Pull

3 Sets

-

6

Hammer Curl

3 Sets

-

7

Bicep Curl (Barbell)

3 Sets

-

8

Bicep Curl (Dumbbell)

3 Sets

-

Day 6

1

Squat (Barbell)

3 Sets

-

2

Leg Press

3 Sets

-

3

Leg Extension

3 Sets

-

4

Leg Curl

3 Sets

-

5

Seated Calf Raise

3 Sets

-

6

Hip Adductor (Machine)

3 Sets

-

7

Seated Cable Crunch

3 Sets

-

8

Leg Raise (Captain's Chair)

3 Sets

-