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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 2: (PULL)

1

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~120-180s rest

SETS: 5

REPS: 6

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

2

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference. ~120-180s rest

SETS: 5

REPS: 6

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

3

Floor Seated Row

Note: Don’t retract shoulder blades, focus on stretch to rear delt. ~90-120s 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

Rear Delt Cable Row Standing

Note: Don’t retract shoulder blades, focus on stretch to rear delt.

SETS: 4

REPS: 10es

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

SA DB Row

Note: Keep support arm fully protracted, drive shoulder and elbow back. ~120s rest

SETS: 4

REPS: 12es

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

5

DB Incline Bench Curl (45-Deg)

Note: Keep elbows in same position and curl up (don’t let elbows come up) ~90s 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
W | R

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