`Pull push legs

NOTES: For anywhere where it says NUMBER X NUMBER Is supposed to be strength work
and you are NOT Supposed to fail Try to stay 2-3 reps away and increase the weight by 2.5kg
OR 1.25kg every week. Use appropriate weight and do 3-4 warm up sets for the first exercise of
any day. After that do 1-2 warmup sets for any exercise afterwards.

Pull 1
Deadlifts 3X3
Neutral grip pull up OR Pronated grip pull up AMRAP 2 sets (As many reps as possible) Do this
until you can do 15 clean reps after that add weight and do 3 sets of 5-8 reps
T bar Row OR Wide grip cable seated row 3 sets 7-12 reps
Snatch grip barbell shrugs OR Trap bar shrugs (do trap bar if u have the bar) 3 sets 10-15 reps
DROPSET Into power shrugs after reaching failure and do same reps you did (Example you did
11 reps and failed do 11 reps of power shrugs after)
One arm dumbbell row OR Illiac Pulldown OR Machine lat row 2 sets 6-10 reps
OPTIONAL Superset 1 Cable one arm rear delt fly OR Dumbbell rear delt fly 3 sets 8-15 reps
OPTIONAL Superset 2 Barbell curl OR Ez Bar curl OR Cable curl 3 sets 5-8 reps
OPTIONAL Superset 1Dumbbell Incline curl OR Dumbbell Preacher curl 2 sets 8-12 reps
OPTIONAL Superset Finger curls 3 sets 10-15 reps
(The supersets are optional, can still do straight sets, nothing else can be superseted in this day)

Push 1
Barbell bench 3X5
OHP 3X3 (Optional strength work)-- OR Machine shoulder press OR Smith machine seated
shoulder press OR Seated dumbbell shoulder press 3 sets 5-10 reps
(OPTIONAL) Machine chest press 2 sets 6-10 reps
Incline (low) cable chest fly 3 sets 8-15 reps
Egyptian Cable lat raise OR Leaning dumbbell lat raise OR Machine lat raise 3 sets 6-12 reps
Single arm cable tricep pushdown OR Tricep pushdown Or Dual rope tricep pushdown 3 sets 10-
15 reps
Single arm cable overhead tricep extension OR Rope overhead tricep extension OR Ez bar
Skullcrusher OR Dumbbell skullcrusher 2 sets 6-12 reps

Legs 1
Neck curl 2-3 sets 12-25 reps
Neck extension 2-3 sets 12-25 reps
Back squat 4X5
Back extension 3 sets 8-15 reps
OPTIONAL SUPERSET 1 Pick any calf exercise u want 3 sets 10-15 reps
OPTIONAL SUPERSET 2 Decline sit up OR Any sit up variation (Use decline if u have it) 3
sets 8-15 reps
Leg extension 3 sets 5-10 reps
Lying leg curl OR Seated hamstring curl 2 sets 6-12 reps WITH partials after failing

REST DAY

Pull 2
Barbell Row 3X5
Neutral grip pulldown OR Neutral grip pull up 3 sets 6-12 reps
Cable seated row WITH FLARED ELBOWS OR Machine row using a grip that targets the traps
2 sets 5-10 reps
Snatch grip barbell shrugs OR Trap bar shrugs (do trap bar if u have the bar) 3 sets 10-15 reps
DROPSET Into power shrugs after reaching failure and do same reps you did (Example you did
11 reps and failed do 11 reps of power shrugs after)
OPTIONAL SUPERSET 1 Cable lat Pullover OR 1 arm lat row 3 sets 6-12 reps
OPTIONAL SUPERSET 2 Reverse pec deck OR Cable one arm rear delt fly 3 sets 8-15 reps
Barbell curl OR Ez Bar curl OR Cable curl 3 sets 5-8 reps
Hammer curl 3 sets 6-12 reps
Finger curl 4 sets 10-15 reps
Push 2
Incline bench press OR Smith machine incline bench press 3X5
Machine shoulder press OR Smith machine seated shoulder press OR Seated dumbbell shoulder
press 3 sets 5-10 reps
Machine chest press 2 sets 5-10 reps
Egyptian cable lat raise OR Lu raise OR Standing dumbbell lat raise 3 sets 6-12 reps
Cable fly (medium to high position) OR Pec deck 2 sets 8-15 reps
Single arm cable tricep pushdown OR Tricep pushdown Or Dual rope tricep pushdown 3 sets 10-
15 reps
Single arm cable overhead tricep extension OR Rope overhead tricep extension OR Ez bar
Skullcrusher OR Dumbbell skullcrusher 2 sets 6-12 reps

Legs 2
Neck curl 2-3 sets 12-25 reps
Neck extension 2-3 sets 12-25 reps
Hack squats OR Pendulum squats OR Smith machine hack squats OR Quad biased leg press 3
sets 5-10 reps
RDLS OR Back extensions 3 sets 8-15 reps
OPTIONAL SUPERSET 1 Pick any calf exercise u want 3 sets 10-15 reps
OPTIONAL SUPERSET 2 Decline sit up OR Any sit up variation (Use decline if u have it) 3
sets 8-15 reps
Walking dumbell Lunge OR Bulgarian split squats 2 sets 6-12 reps (12-24 steps total if walking
lunge)
Lying leg curl OR Seated hamstring curl 2 sets 6-12 reps WITH partials after failing

REST DAY
REPEAT
NOTES: For anywhere where it says NUMBER X NUMBER Is supposed to be strength work
and you are NOT Supposed to fail Try to stay 2-3 reps away and increase the weight by 2.5kg
OR 1.25kg every week. Use appropriate weight and do 3-4 warm up sets for the first exercise of
any day. After that do 1-2 warmup sets for any exercise afterwards.

Pull 1
Deadlifts 3X3
Neutral grip pull up OR Pronated grip pull up AMRAP 2 sets (As many reps as possible) Do this
until you can do 15 clean reps after that add weight and do 3 sets of 5-8 reps
T bar Row OR Wide grip cable seated row 3 sets 7-12 reps
Snatch grip barbell shrugs OR Trap bar shrugs (do trap bar if u have the bar) 3 sets 10-15 reps
DROPSET Into power shrugs after reaching failure and do same reps you did (Example you did
11 reps and failed do 11 reps of power shrugs after)
One arm dumbbell row OR Illiac Pulldown OR Machine lat row 2 sets 6-10 reps
OPTIONAL Superset 1 Cable one arm rear delt fly OR Dumbbell rear delt fly 3 sets 8-15 reps
OPTIONAL Superset 2 Barbell curl OR Ez Bar curl OR Cable curl 3 sets 5-8 reps
OPTIONAL Superset 1Dumbbell Incline curl OR Dumbbell Preacher curl 2 sets 8-12 reps
OPTIONAL Superset Finger curls 3 sets 10-15 reps
(The supersets are optional, can still do straight sets, nothing else can be superseted in this day)

Push 1
Barbell bench 3X5
OHP 3X3 (Optional strength work)-- OR Machine shoulder press OR Smith machine seated
shoulder press OR Seated dumbbell shoulder press 3 sets 5-10 reps
(OPTIONAL) Machine chest press 2 sets 6-10 reps
Incline (low) cable chest fly 3 sets 8-15 reps
Egyptian Cable lat raise OR Leaning dumbbell lat raise OR Machine lat raise 3 sets 6-12 reps
Single arm cable tricep pushdown OR Tricep pushdown Or Dual rope tricep pushdown 3 sets 10-
15 reps
Single arm cable overhead tricep extension OR Rope overhead tricep extension OR Ez bar
Skullcrusher OR Dumbbell skullcrusher 2 sets 6-12 reps

Legs 1
Neck curl 2-3 sets 12-25 reps
Neck extension 2-3 sets 12-25 reps
Back squat 4X5
Back extension 3 sets 8-15 reps
OPTIONAL SUPERSET 1 Pick any calf exercise u want 3 sets 10-15 reps
OPTIONAL SUPERSET 2 Decline sit up OR Any sit up variation (Use decline if u have it) 3
sets 8-15 reps
Leg extension 3 sets 5-10 reps
Lying leg curl OR Seated hamstring curl 2 sets 6-12 reps WITH partials after failing

REST DAY

Pull 2
Barbell Row 3X5
Neutral grip pulldown OR Neutral grip pull up 3 sets 6-12 reps
Cable seated row WITH FLARED ELBOWS OR Machine row using a grip that targets the traps
2 sets 5-10 reps
Snatch grip barbell shrugs OR Trap bar shrugs (do trap bar if u have the bar) 3 sets 10-15 reps
DROPSET Into power shrugs after reaching failure and do same reps you did (Example you did
11 reps and failed do 11 reps of power shrugs after)
OPTIONAL SUPERSET 1 Cable lat Pullover OR 1 arm lat row 3 sets 6-12 reps
OPTIONAL SUPERSET 2 Reverse pec deck OR Cable one arm rear delt fly 3 sets 8-15 reps
Barbell curl OR Ez Bar curl OR Cable curl 3 sets 5-8 reps
Hammer curl 3 sets 6-12 reps
Finger curl 4 sets 10-15 reps

Push 2
Incline bench press OR Smith machine incline bench press 3X5
Machine shoulder press OR Smith machine seated shoulder press OR Seated dumbbell shoulder
press 3 sets 5-10 reps
Machine chest press 2 sets 5-10 reps
Egyptian cable lat raise OR Lu raise OR Standing dumbbell lat raise 3 sets 6-12 reps
Cable fly (medium to high position) OR Pec deck 2 sets 8-15 reps
Single arm cable tricep pushdown OR Tricep pushdown Or Dual rope tricep pushdown 3 sets 10-
15 reps
Single arm cable overhead tricep extension OR Rope overhead tricep extension OR Ez bar
Skullcrusher OR Dumbbell skullcrusher 2 sets 6-12 reps

Legs 2
Neck curl 2-3 sets 12-25 reps
Neck extension 2-3 sets 12-25 reps
Hack squats OR Pendulum squats OR Smith machine hack squats OR Quad biased leg press 3
sets 5-10 reps
RDLS OR Back extensions 3 sets 8-15 reps
OPTIONAL SUPERSET 1 Pick any calf exercise u want 3 sets 10-15 reps
OPTIONAL SUPERSET 2 Decline sit up OR Any sit up variation (Use decline if u have it) 3
sets 8-15 reps
Walking dumbell Lunge OR Bulgarian split squats 2 sets 6-12 reps (12-24 steps total if walking
lunge)
Lying leg curl OR Seated hamstring curl 2 sets 6-12 reps WITH partials after failing

REST DAY
REPEAT