Biblically Built
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.
This introductory workout program is performed for a total of 3 days per week with a rest day in between every 3 consecutive days. But do note that the push-pull leg split can also easily be adjusted in a variety of ways to best fit your schedule.
6 sessions per week
Must use App app to view and log training
Program Training
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
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
A
Lat Pulldown
3 x 6
B
Seated Cable Row
C
Lat Pulldown
D
Hammer Curl
E
Seated Incline DB Curls
A
Deadlift
3 x 3
B
Front Squat
C
Single Leg Hip Thrust
3 x 15
D
Lying Leg Curl
E
Good Morning
F
Calf Raise
G
Team Abs
A
Overhead Press
4 x 4
B
Close Grip Bench Press
3 x 10
C
Cable Fly
D
DB Overhead Tricep Extension
E
DB Lateral Raise
A
Lat Pulldown
B
Chest-Supported DB Row
C
Band Face Pull
D
DB Shrug
E
Rear Delt Flyes
F
DB Bicep Curls
3 x 10
