Legs, push, pull, total

by Keiron M.

Program Description

Strength and size

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 03, 2025 01:41
Last Edited
Jan 03, 2025 01:52

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

-

2

Front Squat (Barbell)

2

-

3

Lunge (Dumbbell)

3

-

4

Leg Curl

3

-

5

Standing Calf Raise

4

-

Day 1

1

Squat (Barbell)

3

-

2

Front Squat (Barbell)

2

-

3

Lunge (Dumbbell)

3

-

4

Leg Curl

3

-

5

Standing Calf Raise

4

-

Day 1

1

Squat (Barbell)

3

-

2

Front Squat (Barbell)

2

-

3

Lunge (Dumbbell)

3

-

4

Leg Curl

3

-

5

Standing Calf Raise

4

-

Day 1

1

Squat (Barbell)

3

-

2

Front Squat (Barbell)

2

-

3

Lunge (Dumbbell)

3

-

4

Leg Curl

3

-

5

Standing Calf Raise

4

-

Day 2

1

Seated Shoulder Press (Dumbbell)

4

-

2

Dip (Weighted)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Tricep Extension (Dumbbell)

4

-

Day 2

1

Seated Shoulder Press (Dumbbell)

4

-

2

Dip (Weighted)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Tricep Extension (Dumbbell)

4

-

Day 2

1

Seated Shoulder Press (Dumbbell)

4

-

2

Dip (Weighted)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Tricep Extension (Dumbbell)

4

-

Day 2

1

Seated Shoulder Press (Dumbbell)

4

-

2

Dip (Weighted)

3

-

3

Incline Bench Press (Dumbbell)

3

-

4

Lateral Raise (Dumbbell)

3

-

5

Tricep Extension (Dumbbell)

4

-

Day 3

1

Pull-Up (Weighted)

3

-

2

Dumbbell Row

3

-

3

Chin-Up (Bodyweight)

2

-

4

Shrug (Dumbbell)

3

-

5

Incline Curl (Dumbbell)

4

-

Day 3

1

Pull-Up (Weighted)

3

-

2

Dumbbell Row

3

-

3

Chin-Up (Bodyweight)

2

-

4

Shrug (Dumbbell)

3

-

5

Incline Curl (Dumbbell)

4

-

Day 3

1

Pull-Up (Weighted)

3

-

2

Dumbbell Row

3

-

3

Chin-Up (Bodyweight)

2

-

4

Shrug (Dumbbell)

3

-

5

Incline Curl (Dumbbell)

4

-

Day 3

1

Pull-Up (Weighted)

3

-

2

Dumbbell Row

3

-

3

Chin-Up (Bodyweight)

2

-

4

Shrug (Dumbbell)

3

-

5

Incline Curl (Dumbbell)

4

-

Day 4

1

Deadlift (Barbell)

4

-

2

Military Press (Barbell)

4

-

3

Bent Over Row (Barbell)

4

-

4

Split Squat (Dumbbell)

4

-

5

Hammer Curl

3

-

6

Tricep Rope Push Down (Cable)

3

-

Day 4

1

Deadlift (Barbell)

4

-

2

Military Press (Barbell)

4

-

3

Bent Over Row (Barbell)

4

-

4

Split Squat (Dumbbell)

4

-

5

Hammer Curl

3

-

6

Tricep Rope Push Down (Cable)

3

-

Day 4

1

Deadlift (Barbell)

4

-

2

Military Press (Barbell)

4

-

3

Bent Over Row (Barbell)

4

-

4

Split Squat (Dumbbell)

4

-

5

Hammer Curl

3

-

6

Tricep Rope Push Down (Cable)

3

-

Day 4

1

Deadlift (Barbell)

4

-

2

Military Press (Barbell)

4

-

3

Bent Over Row (Barbell)

4

-

4

Split Squat (Dumbbell)

4

-

5

Hammer Curl

3

-

6

Tricep Rope Push Down (Cable)

3

-

Day 1

1

Squat (Barbell)

3 Sets

-

2

Front Squat (Barbell)

2 Sets

-

3

Lunge (Dumbbell)

3 Sets

-

4

Leg Curl

3 Sets

-

5

Standing Calf Raise

4 Sets

-

Day 2

1

Seated Shoulder Press (Dumbbell)

4 Sets

-

2

Dip (Weighted)

3 Sets

-

3

Incline Bench Press (Dumbbell)

3 Sets

-

4

Lateral Raise (Dumbbell)

3 Sets

-

5

Tricep Extension (Dumbbell)

4 Sets

-

Day 3

1

Pull-Up (Weighted)

3 Sets

-

2

Dumbbell Row

3 Sets

-

3

Chin-Up (Bodyweight)

2 Sets

-

4

Shrug (Dumbbell)

3 Sets

-

5

Incline Curl (Dumbbell)

4 Sets

-

Day 4

1

Deadlift (Barbell)

4 Sets

-

2

Military Press (Barbell)

4 Sets

-

3

Bent Over Row (Barbell)

4 Sets

-

4

Split Squat (Dumbbell)

4 Sets

-

5

Hammer Curl

3 Sets

-

6

Tricep Rope Push Down (Cable)

3 Sets

-