Push, Pull, Legs

The Push, Pull, Legs program is designed for those who enjoy to favor their upper body while still incorporating lower body a few times a week (nobody likes chicken legs). It incorporates daily compound movements complemented by smaller muscle group accessories. Expect to improve your overall strength, body composition, and aesthetics. 

Total duration: 29 weeks

Training sessions per week: 5

Session duration: 60-90 minutes.

Must have access to: any commercial training facility will suffice.

A week of training at a glance:

Day 1 - Push (sagittal plane dominant)

Day 2 - Pull (sagittal plane dominant)

Day 3 - Legs (anterior dominant)

Day 4 - Push+Pull (frontal plane dominant)

Day 5 - Legs (posterior dominant)