OFFICIAL PLAN · FREE

Push / Pull / Legs ×2 + Arms — 7-Day

7 DAYS · ADVANCED · BARBELL, CABLE, DUMBBELL, MACHINE

Push

  1. Bench PressChest
  2. Overhead PressShoulders
  3. Incline Bench PressChest
  4. Lateral RaiseShoulders
  5. Tricep PushdownArms

Pull

  1. DeadliftBack
  2. Barbell RowBack
  3. Lat PulldownBack
  4. Face PullShoulders
  5. Barbell CurlArms

Legs

  1. SquatLegs
  2. Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg CurlLegs
  5. Calf RaiseLegs

Push

  1. Incline Dumbbell PressChest
  2. Dumbbell Shoulder PressShoulders
  3. Cable FlyChest
  4. Lateral RaiseShoulders
  5. Skull CrusherArms

Pull

  1. Pull-UpBack
  2. Seated Cable RowBack
  3. Chest-Supported RowBack
  4. Rear Delt FlyShoulders
  5. Hammer CurlArms

Legs

  1. Front SquatLegs
  2. Hip ThrustLegs
  3. Bulgarian Split SquatLegs
  4. Leg ExtensionLegs
  5. Calf RaiseLegs

Arms

  1. Barbell CurlArms
  2. Close-Grip Bench PressChest
  3. Hammer CurlArms
  4. Tricep PushdownArms
  5. Preacher CurlArms
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