Push Pull Legs
How to run: First do Legs, then Push, then Pull then repeat cycle except with the second
workout of the respective body parts.
Info
the program is meant to be run twice (2, 4 week cycles) with a week in between the 2 four week
cycles to calculate your new maxes . For your accessory work pick weights that you are
comfortable with, but for your core lifts here is a starting point to calculate your numbers. It is
important to note that these percentages will be most accurate for your squat numbers, you
might have to increase the weight for deadlifts and especially bench press.
Reps:
% of MAX
10
.6
8
.7
6
.8
4
.85
4
.85
2
.92
5
.8
3
.9
1
.95
​
NOTES
For top set of compound exercise (first set done not including the heavy single) try to go
maximal at around 95 % to failure. For working sets try to go 80%. The last set can be bumped
down in weight
Leg Day 1
Week 1
Squat
Heavy Single (max out)
1x6
3x8
Pull Ups.3x10-15
Calf raises3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls
Week 2
Squat
Heavy Single RPE 7
1x6
4x8
Pull Ups.3x10-15
Calf raises3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls
Week 3
Squat
1x3
5x5
Pull Ups.3x10-15
Calf raises3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls
Week 4
Squat
1x2
6x3
Pull Ups.3x10-15
Calf raises3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls
Push Day 1
Include Bicep Curls with each week
Week 1
Bench Press
Heavy Single (max out)
4x10
OHP 3x5
Behind the neck press 2x10
Weighted Dips 3x10
DB lateral raises 5x10
Superset
Face Pull 3 x 10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout
Week 2
Include Bicep Curls with each week
Bench Press
1x6
4x8
OHP 4 x 4
Behind the neck press 3 x 8
Weighted Dips 3x10
DB lateral raises 5x10
Superset with
Face Pull 3 x 10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout
Week 3
Include Bicep Curls with each week
Bench Press
1x3
5x5
OHP 5 x 3
Behind the neck press 4 x 5
Weighted Dips 3x10
DB lateral raises 5x10
Superset with
Face Pull 3 x 10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout
Week 4
Include Bicep Curls with each week
Bench Press
1x2
5x3
OHP 6 x 2
Behind the neck press 6 x 2
Weighted Dips 3x10
DB lateral raises 5x10
Superset with
Face Pull 3 x 10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout​​
Pull Day 1
For weighted pull-ups: try to get your 8 rep max then try to do as many reps with that weight the
next set. If you get under 6 reps drop the weight and try to get to 8 again. For progressive
overload, increase the weight once you get to 10 and try to go for 6 and work your way up until
10 again
Week 1
Deadlifts
Heavy Single (max out)
4x8
Pause Deadlifts 3x5
Weighted Pull Ups 4x10-15 (superset with deadlifts (do them during rest periods of pause
deadlifts)
Shrugs (dumbbell or barbell)3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10
Week 2
Deadlifts
Heavy Single RPE 7
1x4
4x6
Pause Deadlifts 3x5
Weighted Pull Ups 4x10-15 (superset with deadlifts (do them during rest periods of pause
deadlifts)
Shrugs (dumbbell or barbell)3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10
Week 3
Deadlifts
1x3
6x4
Pause Deadlifts 3x5
Weighted Pull Ups 4x10-15 (superset with deadlifts (do them during rest periods of pause
deadlifts)
Shrugs (dumbbell or barbell)3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10
Week 4
•
Deadlifts
7x2
Pause Deadlifts 3x5
Weighted Pull Ups 4x10-15 (superset with deadlifts (do them during rest periods of pause
deadlifts)
Shrugs (dumbbell or barbell)3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10
Leg Day 2
Shorter workout than leg day 1
Week 1
Pause Squat
Heavy Single
4x6
Front Squat 3x10
Calf raises 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls
Week 2
Pause Squat
Heavy Single
4x4
Front Squat 4 x 8
Calf raises 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls
Week 3
Pause Squat
5x3
Front Squat 5 x 5
Calf raises 3x30
Leg accessories (pick two) 3x20 leg press, 3x10 lunges, 3x10 good mornings, leg
extensions/curls​
Push Day 2
Spoto press: Bench press except there is a slight pause just above the chest
Include Bicep Work
Week 1
Pause Bench 2x6
Spoto Press 4x10
Standing Military Press 4x10
Weighted Dips 3x10
DB lateral raises 10-10-10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout
Week 2
Pause Bench 3x4
Spoto Press 5x8
Standing Military Press 5x8
Weighted Dips 3x10
DB lateral raises 10-10-10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout
Week 3
Pause Bench 4 x 3
Spoto Press 6 x 5
Standing Military Press 6 x 5
Weighted Dips 3x10
DB lateral raises 10-10-10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout
Week 4
Pause Bench
Heavy single rpe 7
3 x 2 rpe 7
Spoto Press 7 x 3
Standing Military Press 7 x 3
Weighted Dips 3x10
DB lateral raises 10-10-10
Tricep accessory (tricep extention, tricep pushdown) make sure to alternate between them
every workout
​
Pull Day 2
For weighted pullups : try to get your 8 rep max then try to do as many reps with that weight the
next set. If you get under 6 reps drop the weight and try to get to 8 again. For progressive
overload, increase the weight once you get to 10 and try to go for 6 and work your way up until
10 again
Week 1
Block Deadlifts 2x6
Deficit Deadlifts 3x10
Weighted Pull Ups 4x10-15 (superset with deficit deadlifts (do them during rest periods)
Shrugs 3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10
Week 2
Block Deadlifts 3 x 4
Deficit Deadlifts 5 x 8
Weighted Pull Ups 4x10-15 (superset with deficit deadlifts (do them during rest periods)
Shrugs 3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10
Week 3
Block Deadlifts 4 x 3
Deficit Deadlifts 5 x 6
Weighted Pull Ups 4x10-15 (superset with deficit deadlifts (do them during rest periods)
Shrugs 3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10
​
​
Week 4
Block Deadlifts 5 x 2
Deficit Deadlifts 6 x 3
Weighted Pull Ups 4x10-15 (superset with deficit deadlifts (do them during rest periods)
Shrugs 3x10 (slow and contracted)
Cable Rows (Slow Eccentric) 3x10