Push / Pull / Legs

Three days a week: chest, shoulders and triceps; back and biceps; legs and abs. Run it once or twice a week.

Push

• Bench Press – 4 × 6–8
• Overhead Press – 3 × 6–8
• Incline Dumbbell Press – 3 × 8–12
• Lateral Raise – 3 × 12–15
• Triceps Pushdown – 3 × 10–12
• Overhead Triceps Extension – 2 × 10–12

Pull

• Pull-up – 4 × 6–10
• Barbell Row – 3 × 6–8
• Seated Cable Row – 3 × 8–12
• Face Pull – 3 × 12–15
• Barbell Curl – 3 × 8–12
• Hammer Curl – 2 × 10–12

Legs

• Back Squat – 4 × 6–8
• Romanian Deadlift – 3 × 8–10
• Leg Press – 3 × 10–12
• Leg Curl – 3 × 10–12
• Standing Calf Raise – 4 × 10–15
• Cable Crunch – 3 × 12–15

All programs