Push pull legs w progressive overload

Hypertrophy and strength gains for people w only
3 days. Lots of work and optional
Work for days you have extra time. Focus on big sets of 12, 10, 8 reps for growth.

default

Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Overhead Press (Barbell)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Pull-Up (Weighted)

Bent Over Row (Barbell)

T-Bar Row

Bicep Curl (EZ Bar)

Hammer Curl

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Deadlift (Barbell)

Safety Bar Squat

1 reviews for Push pull legs w progressive overload