Push/Pull/Legs Bodybuilding Program
Unconquered Barbell
BodybuildingThis program is a simple push / pull / legs structure that works to build strength + hypertrophy program. This is a great option to build your base strength while putting on size.
A1
Barbell Bench Press
5 x 5
A2
Band Pull Apart
3 x 15
B1
Dumbbell Neutral Grip Overhead Press
4 x 8
B2
Dumbbell Lateral Raise
3 x 15
C1
Single Arm Dumbbell Bench
3 x 8
C2
Cable Rope Tricep Extension
3 x 15
D1
EZ Bar Skull Crusher
3 x 12
D2
Plate Front Raise
3 x 15
D3
Cable Fly
3 x 15
E1
Toe Touch
3 x 20
E2
Alternate Leg V-Up
3 x 10
A1
Barbell Pendlay Row
5 x 5
A2
Dumbbell Pullover
4 x 10
B1
Single Arm Dumbbell Row (3 Point Stance)
10, 8, 6, 10
B2
Dumbbell Eccentric External Rotation
3 x 8
C1
Close Grip Lat Pull Down
3 x 10
C2
Dumbbell Shrug
3 x 15
D1
Barbell Curl
3 x 12
D2
Dumbbell Reverse Fly
3 x 12
E1
Dumbbell Hammer Curl
3 x 10
E2
Russian Twist (Weighted)
3 x 15
A1
Back Squat
5 x 5
A2
Deadhang
3 x 20
B1
Barbell RDL
4 x 6
B2
Goblet Cyclist Squat
3 x 10
C1
Weighted Back Extension
3 x 8
C2
Machine Single Leg Leg Extension
3 x 8
D1
Wide Stance Leg Press
3 x 15
D2
Machine Hamstring Curl
3 x 10
E1
Wall Sit
2 x 0:20
E2
Front Plank
2 x 0:20
A1
Barbell Incline Bench Press
5 x 5
A2
Band Pull Apart
3 x 15
B1
Barbell Close Grip Bench Press
4 x 8
B2
Dumbbell Front Raise
3 x 10
C1
Seated Dumbbell Arnold Press
3 x 8
C2
Cable Single Arm Crossbody Tricep Extension
3 x 12
D1
Bodyweight Dips
3 x 10
D2
Cable Fly
3 x 10
E1
EZ Bar Overhead Tricep Extension
3 x 12
E2
Straight Leg Sit-Up
3 x 10
A
Conventional Deadlift
8 x 3
B1
Wide Grip Lat Pull Down
4 x 8
B2
Dumbbell Lateral Raise
3 x 10
C1
Cable Face Pull
3 x 15
C2
EZ Bar Low Cable Curl
3 x 12
D1
Barbell Bent Over Row (Underhand)
3 x 8
D2
Reverse Grip Barbell Curl
3 x 12
E1
Dumbbell Reverse Fly
3 x 10
E2
Band Resisted Deadbug
3 x 8
A1
Single Leg Leg Press
5 x 8
A2
Farmers Carry
3 x 20
B
Back Squat
10, 8, 6, 4, 2, 15
C1
Machine Single Leg Hamstring Curl
3 x 8
C2
Modified Copenhagen Plank (Knee)
3 x 15
D1
Dumbbell Staggered Stance RDL (Contralateral)
3 x 10
D2
Machine Leg Extension
3 x 10
E1
Goblet Rear Foot Elevated Split Squat
3 x 6
E2
McGill Sit-Up (Weighted)
3 x 10
Bailey Forst
I am a Registered Strength and Conditioning Coach through the NSCA. I hold both the CSCS and RSCC certifications as well as have a Master in Exercise Science and Nutrition. I've worked with athletes of all levels from high school to professionals in sports ranging from football, baseball, softball, golf, and track and field. I've also worked as a fitness and weightlifting coach.
