Watch my full explanation of this program here: https://youtu.be/tHKNUb3YaHk 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 UPPER LOWER PROGRAM PULL SETS REPS PUSH SETS REPS Barbell row 4 6-10 Bench press 4 5-8 Lat pulldown 3 8-12 Incline dumbbell press 3 6-10 Cable row 3 10-15 EZ bar skullcrusher 3 8-12 Hammer curl 3 8-12 Cable pressdowns 3 10-15 Cable curl 3 10-15 Dumbbell lateral raise 3 8-12 Upright row 4 8-12 Cable lateral raise 3 10-15 Sets per workout: 19 Sets per workout: 20 MUSCLE GROUP SETS Quads 14 Glutes/hamstrings 12 Calves 10 Chest 13 Back 14 Side Delts 14 Biceps 10 Triceps 9 DR. SWOLE'S MODIFIED PUSH PULL LEGS UPPER LOWER PROGRAM PULL SETS REPS PUSH SETS REPS Barbell row 4 6-10 Bench press 4 5-8 Lat pulldown 3 8-12 Incline dumbbell press 3 6-10 Cable row 3 10-15 EZ bar skullcrusher 3 8-12 Upright row 4 8-12 Cable pressdowns 3 10-15 Standing calf raise 5 8-12 Hammer curl 3 8-12 Abs triset Cable curl 3 10-15 Sets per workout: 19 3 Sets per workout: 22 Muscle Group Quads Sets 14 Glutes/hamstrings 12 Calves 10 Chest 13 Back 18 Side Delts 14 Biceps 10 Triceps 9 me: https://askdrswole.com/ LOWER 1 SETS REPS UPPER SETS REPS LOWER 2 SETS Back squat 4 5-8 Barbell overhead press 3 5-8 Deadlift 3 Romanian deadlift 3 6-10 Dumbbell bench press 3 8-12 Front squat 4 Leg press 3 8-12 Weighted chinup 4 6-10 Leg extension 3 Dumbbell lunge 3 8-12 Incline curl 4 8-12 Leg curl 3 Standing calf raise 5 8-12 Close-grip bench press 3 6-10 Machine calf raise 5 Abs 3 triset Dumbbell lateral raise 4 8-12 Abs 3 Sets per workout: 21 Sets per workout: 21 Sets per workout: 21 LOWER 1 SETS REPS UPPER SETS REPS LOWER 2 SETS Back squat 4 5-8 Barbell overhead press 3 5-8 Deadlift 3 Romanian deadlift 3 6-10 Dumbbell bench press 3 8-12 Front squat 4 Leg press 3 8-12 Weighted chinup 4 6-10 Leg extension 3 Dumbbell lunge 3 8-12 Close-grip bench press 3 6-10 Leg curl 3 Dumbbell lateral raise 3 8-12 Machine calf raise 5 10-15 Incline curl 4 Cable lateral raise 3 10-15 Abs 3 triset Dumbbell lateral raise4 Sets per workout: 19 Sets per workout: 21 Sets per workout: 21 REPS 5-8 6-10 10-15 10-15 10-15 triset REPS 5-8 6-10 10-15 10-15 8-12 8-12