OFFICIAL PLAN · FREE

Barbell Push / Pull / Legs — Strength (V1)

3 DAYS · INTERMEDIATE · BARBELL

Push

  1. Bench Press
    Bench PressChest
  2. Overhead Press
    Overhead PressShoulders
  3. Incline Bench PressChest
  4. Pause DeadliftBack

Pull

  1. Barbell Row
    Barbell RowBack
  2. Deadlift
    DeadliftBack
  3. Barbell Curl
    Barbell CurlArms
  4. Barbell Shrug
    Barbell ShrugBack

Legs

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Barbell Lunge
    Barbell LungeLegs
  4. Front Squat
    Front SquatLegs
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