The Push Pull Legs Routine:

Push:
1. 2. 3. 4. 5. 6. Primary Exercises: Bench Press (3-5 Repetitions x 3-6 Sets) Main Assistance: Dumbbell Incline Bench Press (5-8 Repetitions x 4-6 Sets) Compound Mass: Dips (6-8 Repetitions x 3-5 Sets) Mass Assistance: Push-ups (8-12 Repetitions x 3-5 Sets) Mass: Triceps Extensions ( 10-15 Repetitions x 3 Sets) Mass: Triceps Pushdowns (10-15 Repetitions x 3 Sets) Primary Exercise: Deadlift (3-5 Repetitions x 3-6 Sets) Main Assistance: Dumbbell Rows (5-8 Repetitions x 4-6 Sets) Compound Mass: Chin ups (6-8 Repetitions x 3-5 Sets) Mass Assistance: Face Pulls (8-12 Repetitions x 3-5 Sets) Mass: Barbell Curls (10-15 Repetitions x 3 Sets) Mass: Hammer Curls (10-15 Repetitions x 3 Sets) Primary Exercise: Squat (3-5 Repetitions x 3-6 Sets) Main Assistance: Stiff-legged Deadlifts (5-8 Repetitions x 4-6 Sets) Compound Mass: Bulgarian Split Squats (6-8 Repetitions x 3-5 Sets) Mass Assistance: Leg Press (8-12 Repetitions x 3-5 Sets) Mass: Glute-ham Raises (10-15 Repetitions x 3 Sets) Mass: Weighted Abdominal Rollouts (10-15 Repetitions x 3 Sets)

Pull:
1. 2. 3. 4. 5. 6.

Legs:
1. 2. 3. 4. 5. 6.

Day One Pull Deadlifts (conventional, sumo or partial aka rack pulls) 5 sets x 5 reps Rows (barbell, dumbbell, machine or t-bar) 5 sets x 5 reps Weighted pull ups, chins or Barbell or dumbbell curls 5 sets x 5 reps Day Two - Push Flat, incline or decline barbell, dumbbell, of machine bench press 5 sets x5 reps Military, dumbbell or machine press 5 sets x 5 reps Dips or close-grip bench press 5 sets x 5 reps Day Three - Legs Back or front squats 4 sets x 6 10 reps Leg Press 4 sets x 6 10 reps Standing or seated calf raises 3 sets x 6 10 reps Three days a week, three exercises a day (not counting a touch of accessory movements you want to throw in, one or two after each workout, ie., neck work, rotator cuff, grip work etc.)

As far as sets and reps, a classic 55 protocol (five working sets of five reps, not counting warmups)

Day Day Day Day Day

1. 2. 3. 4. 5.

Legs Pull (no deadlifts) Push Core: abs, deads, cardio and stretching. Misc. isolation: shoulders, forearms, neck,

Push Leg Pull Off repeat

Day 1 Push Squats 4 sets DB Press 3 sets Incline DB Press 3 sets DB Shoulder Press 3 sets Pressdowns 3 sets Day 2 Pull Deadlifts 3 sets Barbell Rows 3 sets Wide Grip Pulldowns 3 sets Incline DB Curls 3 sets and Calf work for 3-4 sets
Legs: Squat Hack squat Leg extensions Hamstring curls SLDL Calves

Push: Bench press DB incline bench DB seated press DB side raises Rope pushdowns Pull: Deadlift Weighted pull-ups Face pulls Chest supported rows Incline DB curls Hammer curls

Upper (Light) Incline DB 4-6 x 6-10 Horizontal Row 2-3 x 6-10 OHP 2-3 x 6-10 Horizontal Row 2-3 x 12-15 Flies 2-3 x1 2-15 Tricep Extension 2-3 x 12-15 Bicep Curl 2-3 x 12-15 Lower (Heavy) Squat 3-5 x 3-5 Deadlift 3-5 x 3-5 Leg Curl 2-3 x 6-10 Calf Raise 4-6 x 6-10 Upper (Heavy) Bench Press 3-5 x 3-5 Horizontal Row 3-5 x 3-5 Chest Press 2-3 x 6-8 Vertical Row 3-3 x 8-12 Lateral Raises 2-3 x 8-12

Lower (Light) Squat 4-6 x 8-12 Single Leg Work 2-3 x 6-10 Calf Raise 4-6 x 6-10 Leg Press 2-3 x 12-15 Calf Raise 2-3 x 6-10 Leg Extension 2-3 x 12-15 Leg Curl 2-3 x 12-15 Upper (Light) - Weak body part training day example Horizontal Row 2 x 4-6 Horizontal Row 2 x 10-15 Vertical Row 2 x 10-15