OFFICIAL PLAN · FREE

Machine Push / Pull / Legs — Advanced (V2)

3 DAYS · INTERMEDIATE · MACHINE

Push

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

Pull

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

Legs

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