Week 1
Mon: Push
Tues: Pull
Wed: Lower
Thurs: rest
Fri: Push
Sat: Pull
Sun: Legs
Week 2
Mon: Rest
Tues: Push
Wed: Pull
Thurs: Legs
Fri: Rest
Sat: Push
Sun: Pull
Week 3
Mon: Legs
Tues: rest
Wed: Push
Thurs: Pull
Fri: Legs
Sat: Rest
Sun: Push
Week 4
Mon: Pull
Tues: Legs
Wed: rest
Thurs: Push
Fri: Pull
Sat: Legs
Sun: Rest
(REPEAT)
PUSH workout
EXERCISE
SETS
REPS
MINS
30°-45° Incline Barbell Bench Press
3-4
6-8
2-3
Standing Dumbbell Shoulder Press
3-4
10-15
2-3
Paused Flat Dumbbell Press
3-4
8-12
2-3
Lean-Away Dumbbell Lateral Raise
2-3 per arm
10-15
1 / arm
Lying/Chest Dumbell Flys
2-3
10-15
2
45° Incline Dumbbell Overhead Extensions
2-3
10-15
2
PULL workout
EXERCISE
SETS
REPS
REST
Pull-Ups OR Kneeling Lat Pulldowns
3-4
6-10 OR 10-15
2-2.5
Barbell Row
3-4
10-15
2-2.5
Chin Ups
3-4
8-12
2
Chest Supported Rear Delt Row
3-4
10-15
2
Dumbell Lateral Raise
3
10-15
1.5
LEGS workout
EXERCISE
SETS
REPS
REST
Back Squats OR Front Squats
3-4
6-10
2-3
Barbell Hip Thrust
3-4
12-15
2-3
Split Squats
4 each leg
8-12
1 / Leg
Glute Ham Raise
3-4
10-15
2
Giga Chad omg fr fr waragud