Fit300

Coach
Sean Cohen

Push-Pull-Legs 

3 Days a week

Here's an introduction to how the push-pull-legs workout works:

  • In the push workout, you train all of your upper body pushing muscles. So. your chest, shoulders, and triceps.
  • In the pull workout, you train all of your upper body pulling muscles. So. your back, biceps, and rear delts.
  • And finally, in the legs workout, you train your entire lower body. That's your quads, hamstrings, and calves.
Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Gym membership or similar is recommended 
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Sample Week
Week 1 of 52-week program
Sunday
PPL Legs Quad

A

Back Squat

3 x 4

B

Romanian Deadlift

3 x 10

C

Seated Single Leg Press

3 x 15

D

Leg Extension

E

Lying Leg Curl

F

Calf Raise

G

Team Abs

Tuesday
PPL Push Chest

A

Bench Press

3 x 8

B

Shoulder Press

3 x 12

C

Push-Up

D

Skull Crushers

E

DB Lateral Raise

3 x 12

F

Tricep Choice

3 x 20

Thursday
PPL Pull Lat

A

Lat Pulldown

3 x 6

B

Seated Cable Row

C

Lat Pulldown

D

Hammer Curl

E

Seated Incline DB Curls

3 Days Per Week Push Pull Legs