Push-Pull-Legs Program
Lift Monday through Saturday with rest on Sunday. Here’s your six-day plan!
Monday - Push Day
- Barbell Bench Press - 4 sets x 8 reps
- Overhead Press (Barbell or Dumbbell) - 4 sets x 10 reps
- Incline Dumbbell Press - 3 sets x 10 reps
- Lateral Raises - 3 sets x 12 reps
- Tricep Dips (or Skull Crushers) - 3 sets x 10 reps
Tuesday - Pull Day
- Barbell Rows - 4 sets x 8 reps
- Pull-ups or Lat Pulldown (if available) - 4 sets x 8-10 reps
- Single-arm Dumbbell Rows - 3 sets x 10 reps
- Barbell or Dumbbell Bicep Curls - 3 sets x 10 reps
- Face Pulls or Rear Delt Flys - 3 sets x 12 reps
Wednesday - Legs
- Back Squats - 4 sets x 8 reps
- Romanian Deadlifts - 4 sets x 10 reps
- Lunges (Barbell or Dumbbell) - 3 sets x 10 reps/leg
- Calf Raises (Barbell or Dumbbell) - 3 sets x 12 reps
- Glute Bridges or Hip Thrusts - 3 sets x 10 reps
Thursday - Push Day
- Barbell Overhead Press - 4 sets x 8 reps
- Close-grip Bench Press - 4 sets x 10 reps
- Arnold Press (Dumbbells) - 3 sets x 10 reps
- Chest Fly (Dumbbell) - 3 sets x 12 reps
- Tricep Pushdowns or Kickbacks - 3 sets x 12 reps
Friday - Pull Day
- Deadlifts - 4 sets x 6 reps
- Chin-ups or Weighted Pull-ups - 4 sets x 8 reps
- Seated Dumbbell Curls - 3 sets x 10 reps
- Barbell Shrugs - 3 sets x 12 reps
- Hammer Curls - 3 sets x 10 reps
Saturday - Legs
- Front Squats or Goblet Squats - 4 sets x 8 reps
- Bulgarian Split Squats - 4 sets x 10 reps/leg
- Good Mornings (Barbell) - 3 sets x 10 reps
- Step-ups (Dumbbell) - 3 sets x 12 reps
- Calf Raises - 3 sets x 12 reps
Rest and recover on Sunday. Track your progress and increase weight as you get stronger!