Pick Things Up, Put Them Down

This program is designed to balance raw strength gains with hypertrophy using a three day, full body model. Day one focuses on heavy lower body lifts, day two upper, and day three overall hypertrophy. Fully compatible with Planet Fitness' offerings and designed with sensitive knees in mind. Also features a mid-program deload week if a breather is needed!

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Leg Curl

Stiff Leg Deadlift (Dumbbell)

Reverse Lunge (Dumbbell)

Seated Row (Machine)

Incline Bench Press (Smith Machine)

Shoulder Press (Machine)

Bayesian Curl

Overhead Tricep Extension (Cable)

Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Single Arm Row (Dumbbell)

Behind the Back Lateral Raise

Rear Delt Fly (Dumbbell)

Bench Press (Dumbbell)

Bicep Curl (Dumbbell)

Single Arm Overhead Tricep Extension

Seated Calf Raise

Wrist Curls

Reverse Wrist Curl (Barbell)

B-Stance Romanian Deadlift (Dumbbell)

Single Leg Press

Lat Pulldown

Cable Crossover

Reverse Pec Deck

Hammer Curl

Single Arm Pushdown

Goblet Squat

Zottman Curl

Kettlebell Gorilla Row

Skull Crusher (Barbell)

Hyperextension

Single Arm Tricep Extension (Cable)

Leg Extension

0 reviews for Pick Things Up, Put Them Down