ISLAM ABUAUF’S
PUSH- PULL- LEGS
FREE PROGRAM
EXERCISE
Sets
Reps
Rest Time
BARBELL BENCH PRESS
3
6-8 Reps
3 mins
MIDDLE CABLE
POSITION FLY
3
12-15 Reps
1-1:30 mins
MACHINE/DUMBBELL
SHOULDER PRESS
3
10 -12 Reps
2:30 mins
ABUAUF /DUMBBELL
LATERAL RAISE
3
12 -15 Reps
1-1:30 mins
CABLE OVERHEAD
TRICEP EXTENSION
3
12 - 15 Reps
1-1:30 mins
CABLE TRICEP KICKBACK
3
12 - 15 Reps
1-1:30 mins
EZ-CURL BAR BICEP CURL
1
10 - 12 Reps
1-1:30 mins
CABLE REAR DELT FLY
1
10 - 12 Reps
1-1:30 mins
Total Volume​ 20 HARD SET
2
ISLAM ABUAUF’S PUSH-PULL-LEGS ​FREE PROGRAM
EXERCISE
Sets
Reps
Rest Time
WEIGHTED PULL-UPS
3
6-8 Reps
3 mins
CABLE PULL-OVER
2
12-15 Rep
1-1:30 mins
WIDE GRIP ROWS
3
10-12 Reps
2:30 mins
EZ-CURL BAR BICEP
CURLS
3
6-8 Reps
3 mins
INCLINE BENCH CURLS
3
12-15 Reps
1-1:30 mins
SMITH MACHINE
SHRUGS
2
8-10 Reps
1:30 - 2 mins
MACHINE REAR DELT
FLY
3
8-10 Reps
1-1:30 mins
ABUAUF LATERAL RAISE
1
8-10 Reps
1-1:30 mins
FOREARM CABLE CURLS
1
15-20 Reps
1-1:30 mins
Total Volume​ 21 HARD SET
3
ISLAM ABUAUF’S PUSH-PULL-LEGS ​FREE PROGRAM
EXERCISE
Sets
Reps
Rest Time
BARBELL SQUATS
3
6-8 Reps
3 mins
BARBELL RDL / GOOD
MORNING
3
8 -10 reps
3 mins
DUMBBELL REVERSE
LUNGE
3
8 -10 reps
2 mins
HAMSTRING CURLS
3
12-15 reps
1:30 - 2 mins
STANDING CALF
RAISE
3
8-10 reps
1:30 - 2 mins
SEATED CALF RAISE
3
12-15 reps
1:30 - 2 mins
CABLE AB-CRUNCH
2
12-15 reps
1-1:30 mins
LEG RAISE
2
10-12 reps
1-1:30 mins
MACHINE ABDUCTOR
2
12-15 reps
1-1:30 mins
MACHINE ADDUCTOR
2
15-20 reps
1-1:30 mins
TOTAL VOLUME ​22 - 26 HARD SET
4
ISLAM ABUAUF’S PUSH-PULL-LEGS ​FREE PROGRAM
EXERCISE
Sets
Reps
Rest Time
INCLINE BENCH
DUMBBELL PRESS
3
8 - 10 Reps
3 mins
SUPER-SET
HIGH TO LOW CABLE
CHEST FLY WITH
PUSH-UPS
3
10 Reps
2 mins
STANDING ARNOLD
PRESS
3
12 - 15 Reps
2:30 mins
ABUAUF/ DUMBBELL
LATERAL RAISE
3
10 -12 Reps
1-1:30 mins
EZ-CURL BAR
SKULLCRUSHER
3
10 -12 Reps
1-1:30 mins
MACHINE / WEIGHTED
TRICEP DIPS
3
10 -12 Reps
2:30 mins
BAYESIAN CABLE BICEP
CURLS
1
8 - 10 Reps
1-1:30 mins
CABLE FACE-PULLS
1
8 - 10 Reps
1-1:30 mins
TOTAL VOLUME​ 20 HARD SET
5
ISLAM ABUAUF’S PUSH-PULL-LEGS ​FREE PROGRAM
EXERCISE
Sets
Reps
Rest Time
BARBELL BENT-OVER ROW
3
6-8 Reps
3 mins
CLOSE GRIP MACHINE
ROW/ SINGLE ARM
DUMBBELL ROW
2
12-15 Reps
1:30 - 2 mins
LAT PULLDOWN
3
8-10 Reps
2:30 mins
DUMBBELL HAMMER
CURL
2
8-10 Reps
1-1:30 mins
CABLE BAYESIAN BICEP
CURLS
2
15-20 Reps
1-1:30 mins
DUMBBELL SHRUGS
2
10-12 Reps
1:30 - 2 mins
CABLE FACE-PULLS
3
12-15 Reps
1-1:30 mins
DUMBBELL LATERAL
RAISE
1
30 Reps
1-1:30 mins
REVERSE FOREARM CURLS
1
12-15 Reps
1-1:30 mins
Total Volume​ 20 HARD SETS
6
ISLAM ABUAUF’S PUSH-PULL-LEGS ​FREE PROGRAM
EXERCISE
Sets
Reps
Rest Time
Deadlifts/Hip Thrust
4
6-8 reps
3 mins
Leg Press
4
12-15 reps
3 mins
SuperSet
Leg extension with
Hamstring curls
3
10 reps
2 mins
Single Legged leg press
3
15-20 reps
2 mins
Seated Calf raise /
Tibialis Anterior
3
10-12 reps
1-1:30 mins
Standing Calf raise
3
12-15 reps
1:30 - 2 mins
Machine Ab-Crunch
2
10-12 reps
1-1:30 mins
Leg raise
2
10-12 reps
1-1:30 mins
Machine Abductor
2
15-20 reps
1-1:30 mins
Machine Adductor
2
12-15 reps
1-1:30 mins
TOTAL VOLUME ​24 - 28 HARD SET
7
ISLAM ABUAUF’S PUSH-PULL-LEGS ​FREE PROGRAM
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8
ISLAM ABUAUF’S PUSH-PULL-LEGS ​FREE PROGRAM