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Push Pull Legs Program 3 Days A Week

This push pull legs program outlines 30 sets for push, 30 sets for pull, and 28 sets for legs. For each day, it lists primary exercises with lower reps and heavier weight, main assistance exercises with moderate reps, and mass assistance exercises with higher reps. The push day focuses on bench press, incline bench press, and shoulder presses. The pull day focuses on deadlifts, rows, and back exercises. The legs day focuses on presses, squats, and calf raises.

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mohammad ali
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442 views

Push Pull Legs Program 3 Days A Week

This push pull legs program outlines 30 sets for push, 30 sets for pull, and 28 sets for legs. For each day, it lists primary exercises with lower reps and heavier weight, main assistance exercises with moderate reps, and mass assistance exercises with higher reps. The push day focuses on bench press, incline bench press, and shoulder presses. The pull day focuses on deadlifts, rows, and back exercises. The legs day focuses on presses, squats, and calf raises.

Uploaded by

mohammad ali
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Push Pull Legs Program – Strength and

Size
Push: 30 sets

1. Primary Exercises: Bench Press (1-5 Repetitions 5 Sets)


2. Main Assistance: Incline Bench Press (5-8 Repetitions 4 Sets)
3. Mass Assistance: pec-Dec (8-12 Repetitions 3 Sets)
4. Primary Exercises: shoulder machine (1-5 Repetitions 5 Sets)
5. Main Assistance: military Press (5-8 Repetitions 4 Sets)
6. Mass Assistance: lateral machine (8-12 Repetitions 3 Sets)
7. Mass: Triceps Extensions ( 10-15 Repetitions 3 Sets)
8. Mass: Triceps Pushdowns (10-15 Repetitions 3 Sets)

Pull: 30 sets

1. Primary Exercise: Deadlift (1-5 Repetitions 5 Sets)


2. Main Assistance: one arm plate Rows (5-8 Repetitions 4 Sets)
3. Compound Mass: plate lat pull-down (8-12 Repetitions 3 Sets)
4. Mass Assistance: front shrugs machine (8-12 Repetitions 3 Sets)
5. Mass Assistance: back shrug machine (8-12 Repetitions 3 Sets)
6. Mass Assistance: cable Face Pulls (8-12 Repetitions 3 Sets)
7. Mass: Barbell Curls (10-15 Repetitions 3 Sets)
8. Mass: dumbbell hammer curls (10-15 Repetitions 3 Sets)
9. Mass: behind back wrist curls (10-15 Repetitions 3 Sets)

Legs: 28 sets

1. Primary Exercise: leg press (10-15 Repetitions 4 Sets)


2. Main Assistance: Stiff-legged Deadlifts (10-15 Repetitions 4 Sets)
3. Compound Mass: goblet Squats (10-15 Repetitions 4 Sets)
4. Mass Assistance: hack squat (10-15 Repetitions 4 Sets)
5. Mass: leg extensions (10-15 Repetitions 4 Sets)
6. Mass: lying leg curls (10-15 Repetitions 4 Sets)
7. Mass: seated calf raises (10-15 Repetitions 4 Sets)

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