PUSH PULL LEGS - HIGH VOLUME - 2 ON \ 1 OFF

Getting huge and having fun at the gym, with a challenging but fast paced workout.

I designed this program for myself and I'm currently running it.
It's public in case anyone wants to try it.
I'm not a PT/influencer, just a regular gym enthusiast.
In case you decide to run the program let me know your thoughts and suggestions for improvements. 

Designed to be run on a 2 ON - 1 OFF schedule. It's a 9 days, uneven cycle.

High volume. Run this workout if you are an intermediate lifter with 3-4 years of experience and you plateaued.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Bench Press (Smith Machine)

Bench Press (Dumbbell)

Chest Fly (Machine)

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Seated Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

PUSH

Pull-Up (Bodyweight)

Chest Supported Row (Machine)

Single Arm Row (Dumbbell)

Standing Pullover (Cable)

Upright Row (Barbell)

Spider Curl

Hammer Curl

Lying Dumbbell Curl

PULL

Take a pre-workout with caffeine 15 min before you start warming up. 

Leg Extension

Leg Press

Lunge (Dumbbell)

Lying Leg Curl

Stiff Leg Deadlift

Straight Leg Calf Raise

Dragon Fly

LEGS

Shoulder Press (Machine)

Seated Row (Cable)

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