Pull - Push - Legs

Slight twist on the classic push pull legs. This program will start with pull instead of push. This is so the back can be fresh for leg day. Recommended schedule for this program:
Day 1: Pull 1
Day 2: Push 1
Day 3: Legs 1
Day 4: Day Off
****At this point if you feel your recovery needs an extra day off you may choose to do so, If you are feeling good only one day off is needed****
Day 5: Pull 2
Day 6: Push 2
Day 7: Legs 2
Day 8: Day Off
****At this point if you feel your recovery needs an extra day off you may choose to do so, If you are feeling good only one day off is needed****

Repeat this cycle until you have concluded the program. 

Progressive Overload on either reps or weight is optimal for this program.

Substitutions can be made, but pick the same muscle group.

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Week 16

Kroc Row

Lat Pulldown

Standing Pullover (Cable)

Reverse Abs Crunch (Bodyweight)

Pull 1

Incline Bench Press (Barbell)

Seated Chest Fly (Cable)

Tricep Extension (Cable)

Shoulder Press (Machine)

Lateral Raise (Machine)

Chest Press (Machine)

Decline Crunch (Weighted)

Push 1

Romanian Deadlift (Barbell)

Leg Extension

Seated Hamstring Curl

Pull-Up (Bodyweight)

Hack Squat

Ab Wheel

Legs 1

T-Bar Row

Lat Pulldown (Close Grip)

Single Arm Rear Delt Fly (Cable)

Preacher Curl (Barbell)

Cable Crunch

Pull 2

Incline Bench Press (Dumbbell)

Dip (Bodyweight)

Shoulder Press Smith machine

JM Press (Smith Machine)

Push 2

Squat (Smith Machine)

Hip Abductor (Machine)

Back Extension (Weighted)

Goblet Squat

Sandbag To shoulder

Chin-Up (Bodyweight)

Hanging Leg Raise

Legs 2

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