Watch my full explanation of this program here: https://youtu.

be/iOOIUbgmzlA
Check out my books to learn how to customize a program and run it over time: https://askdrswole.com/

DR. SWOLE'S PUSH PULL LEGS PROGRAM (LOW VOLUME)

LEGS 1 SETS REPS PUSH 1 SETS REPS

Squat 3 5-8 Bench press 3 5-8
RDL 3 6-10 Incline dumbbell bench 3 6-10
Leg press 3 8-12 Skullcrushers 3 8-12
Lunge 2 8-12 Pressdowns 2 8-12
Calf raises (standing) 4 8-12 Dumbbell raise 5 8-12

Total sets 15 Total sets 16

MUSCLE GROUP SETS PER WEEK

Quads 12
Hamstrings/Glutes 10
Chest 12
Back 12
Side delts 10
Biceps 10
Triceps 10
Calves 8
me: https://askdrswole.com/

PULL 1 SETS REPS LEGS 2 SETS REPS PUSH 2

Weighted chinups 3 6-10 Deadlift 2 5-8 Barbell OHP
Single arm dumbbell row 3 8-12 Front squat 3 6-10 Dumbbell bench press
Barbell curl 3 6-10 Leg extension 3 10-15 Close-grip bench press
Incline curl 2 8-12 Leg curls 3 10-15 Pressdowns
Weighted crunch 3 10-15 Calf Raises (machine) 4 10-15 Upright row

Total sets 14 Total sets 15 Total sets

SETS REPS PULL 2 SETS REPS
3 5-8 Barbell row 3 6-10
3 6-10 Lat pulldown 3 8-12
3 6-10 Hammer curl 3 8-12
2 12-15 Preacher curl 2 10-15
5 10-15 Hanging leg raise 3 10-15

16 Total sets 14