Push Pull Legs

Bench leads. Shoulders and triceps clean up after.

1. 1
   Barbell Bench Press 4×5-8

   Heaviest thing you do today. Full stop at the chest.

   or 6 other ways to do it

2. 2
   Incline Barbell Press 3×8-12

   Bench at 30 degrees. 45 turns it into a shoulder press.

   or 6 other ways to do it

3. 3
   Standing Barbell Overhead Press 3×6-10

   Glutes tight. Lean back and it's an incline press.

   or 7 other ways to do it

4. 4
   Dumbbell Lateral Raise 3×12-15

   Light. Elbows lead, thumbs never above the elbow.

   or 4 other ways to do it

5. 5
   Rope Triceps Pushdown 3×10-15

   Elbows pinned to your ribs the whole set.

   or 4 other ways to do it

6. 6
   Weighted Dip 2×AMRAP

   Stop two reps before your form goes.

   or 6 other ways to do it

Deadlift opens it. Everything after is back.

1. 1
   Conventional Deadlift 3×3-5

   Bar over midfoot. Take the slack out before you pull.

   or 8 other ways to do it

2. 2
   Lat Pulldown 4×6-10

   Full hang at the bottom. Chin over, chest to the bar.

   or 7 other ways to do it

3. 3
   Barbell Row 3×8-12

   Pull to the belly button, not the chest.

   or 10 other ways to do it

4. 4
   Cable Face Pull 3×15-20

   High elbows. Pull to the eyebrows.

   or 3 other ways to do it

5. 5
   Barbell Curl 3×8-12

   No swing. Your back already worked.

   or 6 other ways to do it

6. 6
   Dumbbell Hammer Curl 3×10-12

   Neutral grip. This is the one that builds thickness.

   or 4 other ways to do it

Squat heavy, then bury the quads.

1. 1
   Barbell Back Squat 4×5-8

   Depth first, weight second. Below parallel or it didn't happen.

   or 8 other ways to do it

2. 2
   Leg Press 3×10-15

   Feet mid-platform. Don't let the low back round at the bottom.

   or 4 other ways to do it

3. 3
   Lying Leg Curl 3×10-12

   Slow on the way back. Hamstrings hate the eccentric.

   or 5 other ways to do it

4. 4
   Barbell Reverse Lunge 3×10 each

   Long step for glutes, short step for quads.

   or 5 other ways to do it

5. 5
   Standing Calf Raise 4×12-20

   Two second pause at the bottom. Full stretch.

   or 5 other ways to do it

6. 6
   Weighted Plank 3×45s

   Ribs down, glutes on. It's not a rest set.

   or 4 other ways to do it

Overhead first, while you're fresh.

1. 1
   Standing Barbell Overhead Press 4×5-8

   Strict. No knee dip unless you meant to push press.

   or 7 other ways to do it

2. 2
   Incline Barbell Press 4×8-12

   Dumbbells if the bar bothers your shoulder.

   or 6 other ways to do it

3. 3
   Pec Deck 3×12-15

   Soft elbows, stretch at the bottom, no bounce.

   or 5 other ways to do it

4. 4
   Dumbbell Lateral Raise 4×12-20

   Last set to failure. It's a small muscle, it can take it.

   or 4 other ways to do it

5. 5
   EZ-Bar Skullcrusher 3×8-12

   Lower to the forehead, not the chin.

   or 5 other ways to do it

6. 6
   Overhead Cable Triceps Extension 3×10-15

   Overhead. Get the long head stretched.

   or 4 other ways to do it

No deadlift. Just width, thickness, and biceps.

1. 1
   Lat Pulldown 4×8-12

   Add weight when you clear 12 clean.

   or 7 other ways to do it

2. 2
   Barbell Row 4×8-12

   One hard second at the top of every rep.

   or 10 other ways to do it

3. 3
   Straight-Arm Pulldown 3×12-15

   Arms stay locked. Feel it in the lats, not the triceps.

   or 3 other ways to do it

4. 4
   Reverse Pec Deck 3×15-20

   Light weight, long tempo. Nobody has too much rear delt.

   or 5 other ways to do it

5. 5
   EZ-Bar Preacher Curl 3×8-12

   Stop an inch short of lockout to keep tension.

   or 5 other ways to do it

6. 6
   Barbell Shrug 3×10-15

   Straight up, not in circles. Pause at the top.

   or 5 other ways to do it

Hamstrings and glutes get top billing for once.

1. 1
   Barbell Romanian Deadlift 4×6-10

   Push the hips back. Bar stays against your legs.

   or 6 other ways to do it

2. 2
   Barbell Front Squat 3×6-8

   Elbows high. The second they drop, the bar does too.

   or 5 other ways to do it

3. 3
   Leg Extension 3×12-15

   Squeeze one second at the top of each rep.

   or 4 other ways to do it

4. 4
   Lying Leg Curl 3×10-15

   Point the toes to bias the calves out of it.

   or 5 other ways to do it

5. 5
   Barbell Hip Thrust 3×8-12

   Chin tucked, ribs down, hold the lockout.

   or 5 other ways to do it

6. 6
   Standing Calf Raise 4×15-20

   Seated version if the standing one is fried.

   or 5 other ways to do it