Push/Pull/Legs Planner
Day 1
Push day
Exercises
- Bench Press4 sets x 8-12 reps
- Overhead Press4 sets x 8-12 reps
- Incline Dumbbell Press3 sets x 10-15 reps
- Triceps Pushdowns3 sets x 12-15 reps
Day 2
Pull day
Exercises
- Deadlift / Barbell Row4 sets x 8-12 reps
- Pull-ups / Lat Pulldowns4 sets x 8-12 reps
- Seated Cable Row3 sets x 10-15 reps
- Bicep Curls3 sets x 12-15 reps
Day 3
Legs day
Exercises
- Squats4 sets x 8-12 reps
- Leg Press4 sets x 8-12 reps
- Leg Curls3 sets x 10-15 reps
- Calf Raises4 sets x 15-20 reps
Day 4
Push day
Exercises
- Bench Press4 sets x 8-12 reps
- Overhead Press4 sets x 8-12 reps
- Incline Dumbbell Press3 sets x 10-15 reps
- Triceps Pushdowns3 sets x 12-15 reps
Day 5
Pull day
Exercises
- Deadlift / Barbell Row4 sets x 8-12 reps
- Pull-ups / Lat Pulldowns4 sets x 8-12 reps
- Seated Cable Row3 sets x 10-15 reps
- Bicep Curls3 sets x 12-15 reps
Day 6
Legs day
Exercises
- Squats4 sets x 8-12 reps
- Leg Press4 sets x 8-12 reps
- Leg Curls3 sets x 10-15 reps
- Calf Raises4 sets x 15-20 reps
Day 7
Rest
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