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Max's Push Pull Legs

Max's plan. Push, pull, legs, one day on and one day off.

1+4 × 10 = 1 warm-up set, then 4 working sets of 10 reps. 3 × 10 = 3 sets of 10 reps. 2 × 10 (optional) = 2 sets of 10 reps. Optional: skip it if you're short on time. 4 to failure (3-5 sets) = 4 sets, as many reps as you can (stop when you can't do another clean rep) (3-5 sets).

How this plan works

A Push

  • Bench Press (or Smith Bench Press): 1+4 × 10
  • Overhead Press (or Seated Dumbbell Shoulder Press): 3 × 10
  • Pec Deck (or Cable Fly): 3 × 10
  • Cable Lateral Raise (or Dumbbell Lateral Raise): 3 × 10
  • Chin Dips (or Seated Dip Machine): 3 × 10
  • Overhead Triceps Bar Extension (or Overhead Cable Triceps Extension): 3 × 10
  • Cable Ab Crunches (or Hanging Leg Raise): 4 × 10 (3-5 sets)
  • EZ Bar Lying Lat Pullovers (or Straight-Arm Cable Pulldown): 2 × 10 (optional)
  • Triceps Pressdown (Bar) (or Triceps Pressdown (Rope)): 3 × 10

B Pull

  • Bayesian Curls (or Incline Dumbbell Curl): 3 × 10
  • Pull Ups (or Assisted Pull Up (Machine)): 4 to failure (3-5 sets)
  • Bent-Over Barbell Row (Pendlay) (or One-Arm Dumbbell Row): 3 × 10
  • Close-Grip Lat Pulldown (or Lat Pulldown): 3 × 10
  • Low Row (or Seated Cable Row): 3 × 10
  • Reverse Cable Flyes (or Reverse Pec Deck): 3 × 15 (sideways)
  • Standing EZ Bar Curl (or Preacher Curl): 3 × 10
  • Forearm Curls (or Dumbbell Wrist Curl): 3 × 10
  • Reverse Forearm Curls (or Reverse EZ Bar Curl): 3 × 10
  • Shrugs (or Dumbbell Shrugs): 3 × 10 (2-3 sets)
  • Cable Ab Crunches (or Hanging Leg Raise): 4 × 10 (3-5 sets)
  • Chin Dips (or Seated Dip Machine): 3 × 10

C Legs

  • Hack Squat (Green Band) (or Leg Press, Back Squat, Belt Squat): 1+5 × 10 (Back Squat 4 × 8, Belt Squat 4 × 10)
  • Belt Squat Calf Raise (or Standing Calf Raise): 4 × 10
  • Romanian Deadlift (or Dumbbell Romanian Deadlift): 3 × 10
  • Leg Extension (or Bulgarian Split Squat): 4 × 10 (pause 1 sec at top)
  • Seated Leg Curl (or Lying Leg Curl): 3 × 10
  • Hip Adduction (or Cable Hip Adduction): 2 × 20
  • Hip Abduction (or Cable Hip Abduction): 2 × 20
  • Cable Ab Crunches (or Hanging Leg Raise): 4 × 10 (3-5 sets)

Muscle balance

Nicely balanced

Hard sets a week for each muscle, warm-ups not counted. A rough guide from common training advice, not medical advice.