OFFICIAL PLAN · FREE

ADERAP: Push / Pull / Legs (Home Gym)

3 DAYS · INTERMEDIATE · BARBELL, BODYWEIGHT, CABLE, DUMBBELL, MACHINE

Push

  1. Bench PressChest
  2. Overhead PressShoulders
  3. Incline Dumbbell PressChest
  4. Close-Grip Bench PressChest
  5. Lateral RaiseShoulders
  6. Skull CrusherArms

Pull

  1. DeadliftBack
  2. Barbell RowBack
  3. Pull-UpBack
  4. Lat PulldownBack
  5. Barbell CurlArms
  6. Rear Delt FlyShoulders

Legs

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Bulgarian Split SquatLegs
  4. Hip ThrustLegs
  5. Nordic CurlLegs
  6. Calf RaiseLegs
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