bodybuilding
push pull legs
Below is a template for a push pull legs training program. We would advise you to spend the first week figuring out what weights are appropriate for you. You could also add some light to moderate intensity cardio on rest days. If you only want to train 3 days per week we would recommend splitting the program into a week A and week B, so for example you could train push Monday, pull Wednesday and legs Friday each week to allow for more rest days. You should aim to progressively increase the weight or reps on each exercise over time & track your progress to help you achieve this.
push (a)
3 x Chest Press (8-12 Reps)
5 x Lateral Raises (To Fail)
3 x Chest Flys (8-12 Reps)
2 x Tricep Overhead Extension (To Fail)
2 x Tricep Pulldowns (To Fail)
Push A
pull (a)
3 x Barbell Rows (8-12 Reps)
3 x Rear Delt Flys (12+)
3 x Lateral Pull Down (8-12 Reps)
3 x Bicep Curls (To Fail)
Pull A
legs (a)
3 x Leg Press (8-12 Reps)
3 x Romanian Deadlift (8-12 Reps)
3 x Leg Extensions (To Fail)
Legs A
push (b)
3 x Shoulder Press (8-12 Reps)
5 x Lateral Raises (To Fail)
3 x Incline Chest Press (8-12 Reps)
2 x Bench Dips (To Fail)
2 x Tricep Extensions (To Fail)
Push B
pull (b)
3 x Cable Rows (8-12 Reps)
3 x Pull Ups (8-12 Reps)
2 x Rear Delt Flys (12+)
3 x Bicep Curls (To Fail)
Pull B
legs (b)
50 Kettlebell Swings
3 x 10 Reverse Lunges each side
50 Goblet Squat
50 Kettlebell Swings
