Coolcicada's push pull legs from bodybuilding forum

I recommend downloading simple workout log if on android to track workouts there instead of on this app as it's very buggy 

Build muscle and strength following progressive overload.

Best results when bulking. Designed to run 6 days a week. So. P p l rest p p l... Or 
p p l p p l rest repeat 

Start out conservative with your numbers and do not add more than 2.5kg each time you can add weight. I myself have made great gains doing this program in the past and highly recommend it. 

 Rest times 2 - 5 minutes. 2 minutes minimum.

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Week 12

Use same weight all sets. Once able to complete. Add 2.5kg next session 

Barbell Row

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Barbell)

Hammer Curl

Pull 

Each set use same weight. Once able complete. Add 2.5kg next session 

Bench Press (Barbell)

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Overhead Extension (Dumbbell)

Tricep Rope Push Down (Cable)

Shrug (Barbell)

Push (shrugs to balance days) 

Push

Pull

Squat (Barbell)

Leg Extension

Seated Hamstring Curl

Seated Calf Raise

Legs

Keep same weight all sets. Once able to complete. Add 2.5kg next session 

Hamstring Curl

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