Push/Pull/Legs

Strength and Muscle

4 weeks / 3 days per week

Simple program with ability to push hard.

Reviews

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Week 1

Overhead • Press

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Lying • Tricep Extension

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Seated • Row

Assistance

3 x 8 reps

Shrug

Assistance

3 x 12 reps

Curl

Assistance

3 x 8 reps

Hammer Curl

Assistance

3 x 8 reps

Squat

Assistance

3 x 5 reps

Deadlift

Assistance

3 x 5 reps

45 Degree Leg Press

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 12 reps

Seated • Calf Raise

Assistance

3 x 15 reps

Week 2

Overhead • Press

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Lying • Tricep Extension

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Seated • Row

Assistance

3 x 8 reps

Shrug

Assistance

3 x 12 reps

Curl

Assistance

3 x 8 reps

Hammer Curl

Assistance

3 x 8 reps

Squat

Assistance

3 x 5 reps

Deadlift

Assistance

3 x 5 reps

45 Degree Leg Press

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 12 reps

Seated • Calf Raise

Assistance

3 x 15 reps

Week 3

Overhead • Press

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Lying • Tricep Extension

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Seated • Row

Assistance

3 x 8 reps

Shrug

Assistance

3 x 12 reps

Curl

Assistance

3 x 8 reps

Hammer Curl

Assistance

3 x 8 reps

Squat

Assistance

3 x 5 reps

Deadlift

Assistance

3 x 5 reps

45 Degree Leg Press

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 12 reps

Seated • Calf Raise

Assistance

3 x 15 reps

Week 4

Overhead • Press

Assistance

3 x 5 reps

Bench Press

Assistance

3 x 5 reps

Chest Dip

Assistance

3 x 8 reps

Lateral • Raise

Assistance

3 x 8 reps

Lying • Tricep Extension

Assistance

3 x 8 reps

Pushdown

Assistance

3 x 8 reps

Pull-up

Assistance

3 x 5 reps

Bent Over • Row

Assistance

3 x 5 reps

Seated • Row

Assistance

3 x 8 reps

Shrug

Assistance

3 x 12 reps

Curl

Assistance

3 x 8 reps

Hammer Curl

Assistance

3 x 8 reps

Squat

Assistance

3 x 5 reps

Deadlift

Assistance

3 x 5 reps

45 Degree Leg Press

Assistance

3 x 12 reps

Seated • Leg Curl

Assistance

3 x 12 reps

Leg Extension

Assistance

3 x 12 reps

Seated • Calf Raise

Assistance

3 x 15 reps

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