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

be/LlF8sAH0310
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DR. SWOLE'S MODIFIED PUSH PULL LEGS UPPER LOWER PROGRAM (LOW VOLUME)

PULL SETS REPS PUSH SETS REPS

T-bar row 3 6-10 Bench press 3 5-8
Dumbbell row 3 8-12 Incline dumbbell press 2 6-10
Lat pulldown 3 10-15 EZ bar skullcrusher 3 8-12
Dumbbell lateral raise 3 8-12 EZ bar curl 3 8-12
Standing calf raise 4 8-12 Rope hammer curl 3 10-15
Abs 3 triset Rope pressdowns 3 10-15

Sets per workout: 19 Sets per workout: 17

MUSCLE GROUP SETS

Quads 12
Glutes/hamstrings 12
Chest 10
Back 12
Side Delts 12
Biceps 9
Triceps 9
Calves 8
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GRAM (LOW VOLUME)

LOWER 1 SETS REPS UPPER SETS REPS LOWER 2 SETS

Back squat 3 5-8 Bench press 2 5-8 Back squat 3
Deadlift 3 5-8 Barbell overhead press 3 5-8 Deadlift 3
Bulgarian split squat 3 8-12 Weighted chinup 3 6-10 Romanian deadlift 3
Leg curl 3 10-15 Close-grip bench press 3 6-10 Leg extension 3
Upright row 3 8-12 Machine calf raise 4 10-15 Lying curl 3
Cable lateral raise 3 10-15 Abs 3 triset Dumbbell lateral rais 3

Sets per workout: 18 Sets per workout: 18 Sets per workout: 18

REPS
5-8
5-8
6-10
10-15
6-10
8-12