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  • Pull Push Legs

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    Στέφανος Μιχαηλίδης
    183 views9 pages
    The document outlines a 4-week hybrid training program consisting of pull, push, and leg days. Each week increases in volume and difficulty, with more sets and repetitions prescribed in later weeks. The program incorporates full-body exercises like squats, rows, and pushups as well as isolation moves targeting specific muscle groups. Rest periods of 2-4 minutes are recommended between sets to allow for sufficient recovery.

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    The document outlines a 4-week hybrid training program consisting of pull, push, and leg days. Each week increases in volume and difficulty, with more sets and repetitions prescribed in later weeks. The program incorporates full-body exercises like squats, rows, and pushups as well as isolation moves targeting specific muscle groups. Rest periods of 2-4 minutes are recommended between sets to allow for sufficient recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    183 views9 pages

    Pull Push Legs

    Uploaded by

    Στέφανος Μιχαηλίδης
    The document outlines a 4-week hybrid training program consisting of pull, push, and leg days. Each week increases in volume and difficulty, with more sets and repetitions prescribed in later weeks. The program incorporates full-body exercises like squats, rows, and pushups as well as isolation moves targeting specific muscle groups. Rest periods of 2-4 minutes are recommended between sets to allow for sufficient recovery.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 9

    HYBRID - PULL/PUSH/LEGS - WEEK 1

    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Pull-Up 3 6-8 3-4
    Pendlay Row 3 8 - 10 3-4
    DB Pullover 3 8 - 12 2
    DB Rear Delt Fly 3 15 - 20 2
    Ring Pelican Curl 3 8 - 10 2
    DB Spider Curl 3 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Overhead Press 3 6-8 3-4
    Dip 3 8 - 10 3-4
    Larsen Bench Press 3 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Squat 3 6-8 3-4
    Romanian Deadlift 3 8 - 10 3-4
    Hip Thrust 3 10 - 15 2-3
    Lunge 2 10 - 15 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 12 - 15 2
    Calf Raise 3 10 - 12 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Chin-Up 3 6-8 3-4
    BW Row 3 8 - 15 2-3
    DB Row 3 12 - 15 2-3
    Band Pullover 3 12 - 15 2
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Vertical Push-Up 3 6-8 3-4
    Push-Up 3 8 - 12 3-4
    Incline Bench Press 3 8 - 12 3-4
    Ring Chest Fly 3 12 - 15 2
    Band Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 10 - 12 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Single Leg Squat 3 6 - 8 L/R 2-3
    Squat 2 12 - 15 3-4
    Back Extension 3 10 - 20 2-3
    Band Hamstring Curl 3 12 - 15 2
    Sissy Squat 3 8 - 12 2
    Calf Raise 3 10 - 12 2
    HYBRID - PULL/PUSH/LEGS - WEEK 2
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Pull-Up 3 6-8 3-4
    Pendlay Row 3 8 - 10 3-4
    DB Pullover 3 8 - 12 2
    DB Rear Delt Fly 3 15 - 20 2
    Ring Pelican Curl 3 8 - 10 2
    DB Spider Curl 3 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Overhead Press 3 6-8 3-4
    Dip 3 8 - 10 3-4
    Larsen Bench Press 3 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Squat 3 6-8 3-4
    Romanian Deadlift 3 8 - 10 3-4
    Hip Thrust 3 10 - 15 2-3
    Lunge 2 10 - 15 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 12 - 15 2
    Calf Raise 3 10 - 12 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Chin-Up 3 6-8 3-4
    BW Row 3 8 - 15 2-3
    DB Row 3 12 - 15 2-3
    Band Pullover 3 12 - 15 2
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Vertical Push-Up 3 6-8 3-4
    Push-Up 3 8 - 12 3-4
    Incline Bench Press 3 8 - 12 3-4
    Ring Chest Fly 3 12 - 15 2
    Band Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 10 - 12 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3
    Single Leg Squat 3 6 - 8 L/R 2-3
    Squat 2 12 - 15 3-4
    Back Extension 3 10 - 20 2-3
    Band Hamstring Curl 3 12 - 15 2
    Sissy Squat 3 8 - 12 2
    Calf Raise 3 10 - 12 2
    HYBRID - PULL/PUSH/LEGS - WEEK 3
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Pull-Up 3 6-8 3-4
    Pendlay Row 3 8 - 10 3-4
    DB Pullover 3 8 - 12 2
    DB Rear Delt Fly 3 15 - 20 2
    Ring Pelican Curl 3 8 - 10 2
    DB Spider Curl 3 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Overhead Press 3 6-8 3-4
    Dip 3 8 - 10 3-4
    Larsen Bench Press 3 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Squat 3 6-8 3-4
    Romanian Deadlift 3 8 - 10 3-4
    Hip Thrust 3 10 - 15 2-3
    Lunge 2 10 - 15 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 12 - 15 2
    Calf Raise 4 10 - 12 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Chin-Up 3 6-8 3-4
    BW Row 3 8 - 15 2-3
    DB Row 3 12 - 15 2-3
    Band Pullover 3 12 - 15 2
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Vertical Push-Up 3 6-8 3-4
    Push-Up 3 8 - 12 3-4
    Incline Bench Press 3 8 - 12 3-4
    Ring Chest Fly 3 12 - 15 2
    Band Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 10 - 12 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Single Leg Squat 3 6 - 8 L/R 2-3
    Squat 3 10 - 12 3-4
    Back Extension 3 10 - 20 2-3
    Band Hamstring Curl 3 15 - 20 2
    Sissy Squat 3 8 - 12 2
    Calf Raise 4 10 - 12 2
    HYBRID - PULL/PUSH/LEGS - WEEK 4
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Pull-Up 4 6-8 3-4
    Pendlay Row 3 8 - 10 3-4
    DB Pullover 3 8 - 12 2
    DB Rear Delt Fly 3 15 - 20 2
    Ring Pelican Curl 3 8 - 10 2
    DB Spider Curl 3 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Overhead Press 4 6-8 3-4
    Dip 3 8 - 10 3-4
    Larsen Bench Press 3 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Squat 4 6-8 3-4
    Romanian Deadlift 3 8 - 10 3-4
    Hip Thrust 3 10 - 15 2-3
    Lunge 2 10 - 15 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 12 - 15 2
    Calf Raise 4 10 - 12 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Chin-Up 4 6-8 3-4
    BW Row 3 8 - 15 2-3
    DB Row 3 12 - 15 2-3
    Band Pullover 3 12 - 15 2
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Vertical Push-Up 4 6-8 3-4
    Push-Up 3 8 - 12 3-4
    Incline Bench Press 3 8 - 12 3-4
    Ring Chest Fly 3 12 - 15 2
    Band Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 10 - 12 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Single Leg Squat 4 6 - 8 L/R 2-3
    Squat 3 10 - 12 3-4
    Back Extension 3 10 - 20 2-3
    Band Hamstring Curl 3 15 - 20 2
    Sissy Squat 3 8 - 12 2
    Calf Raise 4 10 - 12 2
    HYBRID - PULL/PUSH/LEGS - WEEK 5
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    BW Pullover 3 5-8 3-4
    Pull-Up 3 8 - 12 3-4
    Pendlay Row 3 10 - 15 3-4
    Band Rear Delt Fly 3 15 - 20 2
    Incline Bicep Curl 3 8 - 12 2
    Ring Bicep Curl 3 12 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Vertical Push-Up 4 6-8 3-4
    Dip 3 8 - 12 3-4
    Larsen Bench Press 3 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    DB Skull Crusher 3 12 - 15 2
    Lu Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Good Morning 3 8 - 10 3-4
    Squat 3 8 - 10 3-4
    Hip Thrust 3 10 - 15 2-3
    Split Squat 2 15 - 20 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 15 - 20 2
    Calf Raise 3 12 - 20 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Chin-Up 4 6-8 3-4
    DB Row 3 12 - 15 3-4
    BW Row 3 8 - 15 2-3
    Band Pullover 3 15 - 20 2-3
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Overhead Press 4 6-8 3-4
    Dip 3 8 - 12 3-4
    Push-Up 3 8 - 12 3-4
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 12 - 15 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Single Leg Squat 4 6 - 8 L/R 2-3
    Squat 3 10 - 12 3-4
    Reverse Hyper 3 12 - 15 2-3
    BW Hamstring Curl 3 8 - 12 2
    Reverse Nordic 3 8 - 12 2
    Calf Raise 3 12 - 20 2
    HYBRID - PULL/PUSH/LEGS - WEEK 6
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    BW Pullover 3 5-8 3-4
    Pull-Up 3 8 - 12 3-4
    Pendlay Row 3 10 - 15 3-4
    Band Rear Delt Fly 3 15 - 20 2
    Incline Bicep Curl 3 8 - 12 2
    Ring Bicep Curl 3 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Vertical Push-Up 3 8 - 12 3-4
    Dip 3 8 - 12 3-4
    Larsen Bench Press 3 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    DB Skull Crusher 3 12 - 15 2
    Lu Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Good Morning 3 8 - 10 3-4
    Squat 3 8 - 10 3-4
    Hip Thrust 3 10 - 15 2-3
    Split Squat 2 15 - 20 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 15 - 20 2
    Calf Raise 4 12 - 20 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Chin-Up 3 8 - 12 3-4
    DB Row 3 12 - 15 3-4
    BW Row 3 8 - 15 2-3
    Band Pullover 3 15 - 20 2-3
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Overhead Press 3 8 - 12 3-4
    Dip 3 8 - 12 3-4
    Push-Up 3 8 - 12 3-4
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 12 - 15 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Single Leg Squat 3 8 - 12 L/R 2-3
    Squat 3 10 - 12 3-4
    Reverse Hyper 3 12 - 15 2-3
    BW Hamstring Curl 3 8 - 12 2
    Reverse Nordic 3 8 - 12 2
    Calf Raise 4 12 - 20 2
    HYBRID - PULL/PUSH/LEGS - WEEK 7
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    BW Pullover 3 5-8 3-4
    Pull-Up 3 8 - 12 3-4
    Pendlay Row 3 10 - 15 3-4
    Band Rear Delt Fly 3 15 - 20 2
    Incline Bicep Curl 3 8 - 12 2
    Ring Bicep Curl 3 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Vertical Push-Up 3 8 - 12 3-4
    Dip 3 8 - 12 3-4
    Larsen Bench Press 3 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    DB Skull Crusher 3 12 - 15 2
    Lu Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Good Morning 3 8 - 10 3-4
    Squat 3 8 - 10 3-4
    Hip Thrust 3 10 - 15 2-3
    Split Squat 2 15 - 20 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 15 - 20 2
    Calf Raise 4 12 - 20 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Chin-Up 3 8 - 12 3-4
    DB Row 3 12 - 15 3-4
    BW Row 3 8 - 15 2-3
    Band Pullover 3 15 - 20 2-3
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Overhead Press 3 8 - 12 3-4
    Dip 3 8 - 12 3-4
    Push-Up 3 8 - 12 3-4
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 12 - 15 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Single Leg Squat 3 8 - 12 L/R 2-3
    Squat 3 10 - 12 3-4
    Reverse Hyper 3 12 - 15 2-3
    BW Hamstring Curl 3 8 - 12 2
    Reverse Nordic 3 8 - 12 2
    Calf Raise 4 12 - 20 2
    HYBRID - PULL/PUSH/LEGS - WEEK 8
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    BW Pullover 4 5-8 3-4
    Pull-Up 4 8 - 12 3-4
    Pendlay Row 4 10 - 15 3-4
    Band Rear Delt Fly 3 15 - 20 2
    Incline Bicep Curl 3 8 - 12 2
    Ring Bicep Curl 3 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Vertical Push-Up 4 8 - 12 3-4
    Dip 4 8 - 12 3-4
    Larsen Bench Press 4 8 - 12 3-4
    DB Chest Fly 3 12 - 15 2
    DB Skull Crusher 3 12 - 15 2
    Lu Lateral Raise 3 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Good Morning 4 8 - 10 3-4
    Squat 4 8 - 10 3-4
    Hip Thrust 4 10 - 15 2-3
    Split Squat 3 15 - 20 L/R 2-3
    Nordic Curl 3 8 - 12 2
    Band Leg Extension 3 15 - 20 2
    Calf Raise 4 12 - 20 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Chin-Up 4 8 - 12 3-4
    DB Row 4 12 - 15 3-4
    BW Row 4 8 - 15 2-3
    Band Pullover 3 15 - 20 2-3
    Ring Rear Delt Fly 3 12 - 15 2
    BB Braced Curl 3 8 - 12 2
    DB Hammer Curl 3 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Overhead Press 4 8 - 12 3-4
    Dip 4 8 - 12 3-4
    Push-Up 4 8 - 12 3-4
    BW Tricep Extension 3 10 - 15 2
    DB Lateral Raise 3 12 - 15 2
    DB Tricep Kickback 3 12 - 15 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2 SET 3 SET 4
    Single Leg Squat 4 8 - 12 L/R 2-3
    Squat 4 10 - 12 3-4
    Reverse Hyper 3 12 - 15 2-3
    BW Hamstring Curl 3 8 - 12 2
    Reverse Nordic 3 8 - 12 2
    Calf Raise 4 12 - 20 2
    HYBRID - PULL/PUSH/LEGS - DELOAD
    DAY 1 - PULL #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
    Pull-Up 2 6-8 3-4
    Pendlay Row 2 8 - 10 3-4
    DB Pullover 2 8 - 12 2
    DB Rear Delt Fly 2 15 - 20 2
    Ring Pelican Curl 2 8 - 10 2
    DB Spider Curl 2 10 - 15 2

    DAY 2 - PUSH #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
    Overhead Press 2 6-8 3-4
    Dip 2 8 - 10 3-4
    Larsen Bench Press 2 8 - 12 3-4
    DB Chest Fly 2 12 - 15 2
    BW Tricep Extension 2 10 - 15 2
    DB Lateral Raise 2 12 - 15 2

    DAY 3 - LEGS #1
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
    Squat 2 6-8 3-4
    Romanian Deadlift 2 8 - 10 3-4
    Hip Thrust 2 10 - 15 2-3
    Lunge 2 10 - 15 L/R 2-3
    Nordic Curl 2 8 - 12 2
    Band Leg Extension 2 12 - 15 2
    Calf Raise 2 10 - 12 2

    DAY 4 - PULL #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
    Chin-Up 2 6-8 3-4
    BW Row 2 8 - 15 2-3
    DB Row 2 12 - 15 2-3
    Band Pullover 2 12 - 15 2
    Ring Rear Delt Fly 2 12 - 15 2
    BB Braced Curl 2 8 - 12 2
    DB Hammer Curl 2 10 - 15 2

    DAY 5 - PUSH #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
    Vertical Push-Up 2 6-8 3-4
    Push-Up 2 8 - 12 3-4
    Incline Bench Press 2 8 - 12 3-4
    Ring Chest Fly 2 12 - 15 2
    Band Lateral Raise 2 12 - 15 2
    DB Tricep Kickback 2 10 - 12 2

    DAY 6 - LEGS #2
    EXERCISE SETS REPS REST (Mins) INTENSITY SET 1 SET 2
    Single Leg Squat 2 6 - 8 L/R 2-3
    Squat 2 12 - 15 3-4
    Back Extension 2 10 - 20 2-3
    Band Hamstring Curl 2 12 - 15 2
    Sissy Squat 2 8 - 12 2
    Calf Raise 2 10 - 12 2

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