OFFICIAL PLAN · FREE

Push / Pull / Legs ×2 + Arms — 7-Day

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

Push

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

Pull

  1. Deadlift
    DeadliftBack
  2. Barbell Row
    Barbell RowBack
  3. Lat Pulldown
    Lat PulldownBack
  4. Face Pull
    Face PullShoulders
  5. Barbell Curl
    Barbell CurlArms

Legs

  1. Squat
    SquatLegs
  2. Romanian Deadlift
    Romanian DeadliftLegs
  3. Leg PressLegs
  4. Leg Curl
    Leg CurlLegs
  5. Calf Raise
    Calf RaiseLegs

Push

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

Pull

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

Legs

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

Arms

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