Basic Push/Pull/Legs (Can adjust for 3 days a week, 6, or do 3 on 1 day off repeat, etc.)

Written on 02/21/2025
Nicholas Maiurro

Push day-

  • Incline chest (barbell or machine) 2-3 sets, 8-12 reps

  • Dumbbell bench press 2 sets, 8-12 reps

  • Cable flys, 2-3 sets, 8-14 reps

  • Tricep pushdowns, 3 sets, 8-12 reps

  • Skull crushers (EZ-bar or dumbbell) 8-12 reps

  • Lateral raises, 5 sets, 8-12 reps

  • (superset front raises)

  • Rear delt flys, 4 sets, 8-12 reps

 

Pull Day-

  • Pull-ups, 3 sets, 10-15 reps

  • Lat-pulldowns, 2-3 sets, 8-14 reps

  • Barbell/Machine rows, 4 sets, 8-12 reps

  • Pullovers, 3 sets, 8-14 reps

  • Bicep curls, 3 sets, 8-12 reps

  • Hammer curls, 3 sets, 8-12 reps

  • Forearm curls, 6 sets, 10-20 reps

 

Leg Day (Calves, Hamstrings, Leg extensions, Glutes)-

  • Calf Raises, 5-6 sets, 10-20 reps

  • Seated Hamstring curls, 2 sets, 8-14 reps

  • Barbell squats, 3 sets, 8-14 reps

  • Leg extensions, 3 sets, 8-14 reps

  • Dumbell or barbell Romanian deadlifts, 2 sets, 8-12 reps

  • Hanging leg raises (abs) 3 sets, 10-20 reps

  • (feel free to add hip thrusts if not enough glute development)