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Program: PUSH, PULL, LEGS

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, REST Repeat x5 = 4 weeks
Day 1
Day 2
Day 3

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

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