OFFICIAL PLAN · FREE

Machine Push / Pull / Legs — Advanced (V2)

3 DAYS · INTERMEDIATE · MACHINE

Push

  1. Incline Machine PressChest
  2. Machine Chest Press
    Machine Chest PressChest
  3. Machine Shoulder Press
    Machine Shoulder PressShoulders
  4. Machine Lateral RaiseShoulders

Pull

  1. Seated Machine RowBack
  2. Assisted Pull-Up
    Assisted Pull-UpBack
  3. Machine Bicep Curl
    Machine Bicep CurlArms
  4. Machine Rear Delt FlyShoulders

Legs

  1. Hack Squat
    Hack SquatLegs
  2. Leg PressLegs
  3. Leg Extension
    Leg ExtensionLegs
  4. Leg Curl
    Leg CurlLegs
Browse the full plan library