Pull Push Legs

by Vincent N.

176 athletes joined

Program Description

Hypertrophy and general strength

Program Overview

Level
Intermediate
Goal
Bodybuilding, Bodyweight Fitness, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Dec 23, 2023 09:13
Last Edited
Jan 28, 2025 09:38

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Chin-Up (Weighted)

3

6-10 reps

RPE 9-10

2

Seated Row (Cable)

3

6-10 reps

RPE 10

3

Single Arm Iso Row

2

6-10 reps

RPE 10

4

Bicep Curl (Machine)

2

6-10 reps

RPE 10

5

Pullover (Machine)

2

6-10 reps

RPE 10

6

Rear Delt Fly (Dumbbell)

2

8-12 reps

RPE 10

Day 2

1

Overhead Press (Barbell)

3

5-8 reps

RPE 9-10

2

Dip (Weighted)

2

5-8 reps

RPE 9-10

3

Lateral Raise (Cable)

3

6-12 reps

RPE 10

4

Overhead Tricep Extension (Cable)

2

6-12 reps

RPE 10

5

Single Arm Pushdown

2

8-12 reps

RPE 10

Day 3

1

Romanian Deadlift (Barbell)

2

6-10 reps

RPE 8-9

2

Hack Squat

2

6-10 reps

RPE 8-10

3

Standing Calf Raise

3

6-12 reps

RPE 10

4

Reverse Hyperextension

2

8-15 reps

RPE 8-10

5

Hip Adductor (Machine)

2

6-10 reps

RPE 10

6

Cable Crunch

2

8-12 reps

RPE 10

Day 4

1

Chin-Up (Weighted)

3

6-10 reps

RPE 9-10

2

Seated Row (Cable)

3

6-10 reps

RPE 10

3

Single Arm Iso Row

2

6-10 reps

RPE 10

4

Bicep Curl (Machine)

2

6-10 reps

RPE 10

5

Pullover (Machine)

2

6-10 reps

RPE 10

6

Rear Delt Fly (Dumbbell)

2

8-12 reps

RPE 10

Day 5

1

Incline Bench Press (Dumbbell)

3

5-8 reps

RPE 9-10

2

Seated Military Press (Barbell)

2

6-10 reps

RPE 9-10

3

Lateral Raise (Dumbbell)

3

8-12 reps

RPE 10

4

Overhead Tricep Extension (Cable)

2

6-12 reps

RPE 10

5

Single Arm Pushdown

2

8-12 reps

RPE 10

Day 6

1

Zercher Squat (Barbell)

2

5-8 reps

RPE 8-10

2

Good Morning

2

8-12 reps

RPE 8-9

3

Standing Calf Raise

3

6-12 reps

RPE 10

4

Reverse Hyperextension

2

8-15 reps

RPE 8-10

5

Hip Adductor (Machine)

2

6-10 reps

RPE 10

6

Cable Crunch

2

8-12 reps

RPE 10

Day 4

1

Chin-Up (Weighted)

3 Sets

6-10 Reps

@9-10

2

Seated Row (Cable)

3 Sets

6-10 Reps

@10

3

Single Arm Iso Row

2 Sets

6-10 Reps

@10

4

Bicep Curl (Machine)

2 Sets

6-10 Reps

@10

5

Pullover (Machine)

2 Sets

6-10 Reps

@10

6

Rear Delt Fly (Dumbbell)

2 Sets

8-12 Reps

@10

Day 1

1

Chin-Up (Weighted)

3 Sets

6-10 Reps

@9-10

2

Seated Row (Cable)

3 Sets

6-10 Reps

@10

3

Single Arm Iso Row

2 Sets

6-10 Reps

@10

4

Bicep Curl (Machine)

2 Sets

6-10 Reps

@10

5

Pullover (Machine)

2 Sets

6-10 Reps

@10

6

Rear Delt Fly (Dumbbell)

2 Sets

8-12 Reps

@10

Day 2

1

Overhead Press (Barbell)

3 Sets

5-8 Reps

@9-10

2

Dip (Weighted)

2 Sets

5-8 Reps

@9-10

3

Lateral Raise (Cable)

3 Sets

6-12 Reps

@10

4

Overhead Tricep Extension (Cable)

2 Sets

6-12 Reps

@10

5

Single Arm Pushdown

2 Sets

8-12 Reps

@10

Day 3

1

Romanian Deadlift (Barbell)

2 Sets

6-10 Reps

@8-9

2

Hack Squat

2 Sets

6-10 Reps

@8-10

3

Standing Calf Raise

3 Sets

6-12 Reps

@10

4

Reverse Hyperextension

2 Sets

8-15 Reps

@8-10

5

Hip Adductor (Machine)

2 Sets

6-10 Reps

@10

6

Cable Crunch

2 Sets

8-12 Reps

@10

Day 6

1

Zercher Squat (Barbell)

2 Sets

5-8 Reps

@8-10

2

Good Morning

2 Sets

8-12 Reps

@8-9

3

Standing Calf Raise

3 Sets

6-12 Reps

@10

4

Reverse Hyperextension

2 Sets

8-15 Reps

@8-10

5

Hip Adductor (Machine)

2 Sets

6-10 Reps

@10

6

Cable Crunch

2 Sets

8-12 Reps

@10

Day 5

1

Incline Bench Press (Dumbbell)

3 Sets

5-8 Reps

@9-10

2

Seated Military Press (Barbell)

2 Sets

6-10 Reps

@9-10

3

Lateral Raise (Dumbbell)

3 Sets

8-12 Reps

@10

4

Overhead Tricep Extension (Cable)

2 Sets

6-12 Reps

@10

5

Single Arm Pushdown

2 Sets

8-12 Reps

@10