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