Push Pull Legs + Upper Lower

Days per Week: 5

A 5-day training plan that combines Push, Pull, Legs, Upper, and Lower workouts to train each major muscle group multiple times throughout the week. It balances compound lifts with targeted accessory work to support both strength and muscle growth while keeping each workout focused.

Push

Bench press

3 sets × 8 reps

Seated dumbbell overhead press

3 sets × 10 reps

Incline dumbbell press

3 sets × 10 reps

Seated lateral raise

3 sets × 15 reps

Dip

3 sets × 10 reps

Push-down

3 sets × 12 reps

Pull

Deadlift

3 sets × 8 reps

Pull-up

3 sets × 10 reps

Gorilla row

3 sets × 10 reps

Rear delt raise

1 sets × 15 reps

Barbell curl

3 sets × 12 reps

Rope curl

3 sets × 12 reps

Legs

Squat

3 sets × 8 reps

Hip thrust

3 sets × 10 reps

Leg press

3 sets × 12 reps

Leg curl

3 sets × 12 reps

Smith machine calf raise

3 sets × 15 reps

Hanging leg raise

3 sets × 15 reps

Upper

Overhead press

3 sets × 10 reps

Barbell row

3 sets × 10 reps

Dumbbell bench press

3 sets × 10 reps

Neutral grip pull-down

3 sets × 10 reps

Cable lateral raise

3 sets × 15 reps

Face pull

3 sets × 20 reps

Lower

Front squat

3 sets × 10 reps

Romanian deadlift

3 sets × 10 reps

Dumbbell Bulgarian split squat

3 sets × 10 reps

Leg extension

3 sets × 12 reps

Dumbbell seated calf raise

3 sets × 20 reps

Ab-wheel

3 sets × 12 reps

Train With Purpose. Follow a Plan.

Plan your workouts, track every session, and see your progress over time.

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