OFFICIAL PLAN · FREE

ADERAP: Push / Pull / Legs (Home Gym)

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

Push

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

Pull

  1. Deadlift
    DeadliftBack
  2. Barbell Row
    Barbell RowBack
  3. Pull-Up
    Pull-UpBack
  4. Lat Pulldown
    Lat PulldownBack
  5. Barbell Curl
    Barbell CurlArms
  6. Rear Delt FlyShoulders

Legs

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