Watch my full explanation of this program here: https://youtu.

be/tHKNUb3YaHk
Check out my books to learn how to customize a program and run it over time: https://askdrswole.com/

DR. SWOLE'S PUSH PULL LEGS UPPER LOWER PROGRAM

PULL SETS REPS PUSH SETS REPS

Barbell row 4 6-10 Bench press 4 5-8
Lat pulldown 3 8-12 Incline dumbbell press 3 6-10
Cable row 3 10-15 EZ bar skullcrusher 3 8-12
Hammer curl 3 8-12 Cable pressdowns 3 10-15
Cable curl 3 10-15 Dumbbell lateral raise 3 8-12
Upright row 4 8-12 Cable lateral raise 3 10-15

Sets per workout: 20 Sets per workout: 19

MUSCLE GROUP SETS

Quads 14
Glutes/hamstrings 12
Calves 10
Chest 13
Back 14
Side Delts 14
Biceps 10
Triceps 9

DR. SWOLE'S MODIFIED PUSH PULL LEGS UPPER LOWER PROGRAM

PULL SETS REPS PUSH SETS REPS

Barbell row 4 6-10 Bench press 4 5-8
Lat pulldown 3 8-12 Incline dumbbell press 3 6-10
Cable row 3 10-15 EZ bar skullcrusher 3 8-12
Upright row 4 8-12 Cable pressdowns 3 10-15
Standing calf raise 5 8-12 Hammer curl 3 8-12
Abs 3 triset Cable curl 3 10-15

Sets per workout: 22 Sets per workout: 19

Muscle Group Sets

Quads 14
Glutes/hamstrings 12
Calves 10
Chest 13
Back 18
Side Delts 14
Biceps 10
Triceps 9
me: https://askdrswole.com/

LOWER 1 SETS REPS UPPER SETS REPS LOWER 2 SETS

Back squat 4 5-8 Barbell overhead press 3 5-8 Deadlift 3
Romanian deadlift 3 6-10 Dumbbell bench press 3 8-12 Front squat 4
Leg press 3 8-12 Weighted chinup 4 6-10 Leg extension 3
Dumbbell lunge 3 8-12 Incline curl 4 8-12 Leg curl 3
Standing calf raise 5 8-12 Close-grip bench press 3 6-10 Machine calf raise 5
Abs 3 triset Dumbbell lateral raise 4 8-12 Abs 3

Sets per workout: 21 Sets per workout: 21 Sets per workout: 21

LOWER 1 SETS REPS UPPER SETS REPS LOWER 2 SETS

Back squat 4 5-8 Barbell overhead press 3 5-8 Deadlift 3
Romanian deadlift 3 6-10 Dumbbell bench press 3 8-12 Front squat 4
Leg press 3 8-12 Weighted chinup 4 6-10 Leg extension 3
Dumbbell lunge 3 8-12 Close-grip bench press 3 6-10 Leg curl 3
Dumbbell lateral raise 3 8-12 Machine calf raise 5 10-15 Incline curl 4
Cable lateral raise 3 10-15 Abs 3 triset Dumbbell lateral raise4

Sets per workout: 19 Sets per workout: 21 Sets per workout: 21

REPS
5-8
6-10
10-15
10-15
10-15
triset

REPS
5-8
6-10
10-15
10-15
8-12
8-12