Program: PUSH, PULL, LEGS

DAY 1: (PUSH)


1

Dip

Note: Use weight/band if necessary to make appropriate difficulty. ~120-180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

2

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~120-180s rest

SETS: 5

REPS: 8

RPE (Weeks 1-4): 7,7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R
W | R

3A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed.

SETS: 3

REPS: 10

RPE (Weeks 1-4): 7,7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

3B

Seated Bench Cable Fly

Note: Keep ribs compressed and engaged whilst getting chest up. ~120 rest

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R

4A

Seated DB Lateral Raise

Note: Lean away whilst holding onto pole, keep ribs compressed and don’t lean up to cheat weight.

SETS: 4

REPS: 25

RPE (Weeks 1-4): 7,7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R
W | R

4B

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders) ~90-120s rest

SETS: 4

REPS: 15

RPE (Weeks 1-4): 8,8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:


W | R
W | R
W | R