ROUTINE 01POPULAR
Push / Pull / Legs
DAY 01: PUSH A
Chest · Shoulders · Triceps
- 01ChestBarbell Bench Press
- 02Upper ChestIncline Dumbbell Press
- 03ChestMachine / Chest Press
- 04ChestCable Fly
- 05ShouldersSeated Shoulder Press
- 06Lateral DeltsDumbbell Lateral Raise
- 07TricepsCable Triceps Pushdown
- 08TricepsOverhead Triceps Extension
DAY 02: PULL A
Back · Rear Delts · Biceps
- 01Back, Glutes, HamstringsDeadlift / Rack Pull
- 02LatsLat Pulldown
- 03BackBarbell Row
- 04Mid BackChest-Supported Row
- 05LatsStraight-Arm Pulldown
- 06Rear DeltsFace Pulls
- 07BicepsBarbell Curl
- 08Biceps, ForearmsHammer Curl
DAY 03: LEGS A
Quads · Hamstrings · Glutes · Calves
- 01Quads, GlutesBarbell Back Squat
- 02QuadsLeg Press
- 03Quads, GlutesBulgarian Split Squat
- 04QuadsLeg Extension
- 05Hamstrings, GlutesRomanian Deadlift
- 06HamstringsSeated Leg Curl
- 07CalvesStanding Calf Raise
- 08TrapsBack Shrugs
DAY 04: PUSH B
Chest · Shoulders · Triceps
- 01Upper ChestIncline Barbell Press
- 02ChestFlat Dumbbell Press
- 03Chest, TricepsWeighted Dips
- 04ChestCable Fly
- 05ShouldersDumbbell Shoulder Press
- 06Lateral DeltsCable / Dumbbell Lateral Raise
- 07TricepsSkull Crushers
- 08TricepsRope Pushdown
DAY 05: PULL B
Back · Rear Delts · Biceps
- 01LatsLat Pulldown
- 02BackT-Bar Row
- 03Back, LatsOne-Arm Dumbbell Row
- 04Mid BackSeated Cable Row
- 05Rear DeltsReverse Pec Deck
- 06BicepsIncline Dumbbell Curl
- 07BicepsPreacher Curl
- 08Biceps, ForearmsHammer Curl
DAY 06: LEGS B
Quads · Hamstrings · Glutes · Calves
- 01Quads, GlutesFront Squat / Hack Squat
- 02Hamstrings, GlutesRomanian Deadlift
- 03GlutesHip Thrust
- 04Glutes, QuadsWalking Lunges
- 05HamstringsLying Leg Curl
- 06QuadsLeg Extension
- 07CalvesSeated Calf Raise
- 08TrapsFront Shrugs