Push Pull Legs
AdvancedMuscle Gain8 weeks6x/week
chestshouldersarmslegsback
An 8-week program, the classic Push/Pull/Legs split over 6 days a week (2 cycles), for advanced high-frequency training.
Workout days
Push I - Peito, Ombro e Tríceps
24 minchest · shoulders · arms
- Barbell Bench Press4x6-8
- Barbell Seated Overhead Press3x8-10
+2 exercises in the app
Pull I - Costas e Bíceps
25 minlegs · back · arms
- Barbell Deadlift4x6-8
- Pull Up3x8-12
+2 exercises in the app
Legs I - Pernas Completas
25 minlegs
- Barbell Full Squat4x6-8
- Barbell Romanian Deadlift3x8-10
+2 exercises in the app
Push II - Ombro e Peito
23 minshoulders · chest · arms
- Dumbbell Arnold Press4x8-10
- Barbell Incline Bench Press3x8-10
+2 exercises in the app
Pull II - Costas Larga e Bíceps
23 minback · arms
- Cable Lat Pulldown Full Range Of Motion4x8-10
- Chin Up3x8-10
+2 exercises in the app
Legs II - Posterior e Glúteos
24 minlegs
- Trap Bar Deadlift4x6-8
- Lever Lying Leg Curl3x10-12
+2 exercises in the app
Train with Push Pull Legs
Track your progress, see every exercise demo, and train with the PulseUp community.
