Guide

Push Pull Legs

Three templates. Run them in order, or repeat the cycle when you have recovered. Rest as long as the set needs. The timer starts when you check it.

Push

Chest, shoulders, and triceps.

• Barbell Bench Press
• Barbell Incline Bench Press
• Military Press
• Triceps Dips

Pull

A vertical pull, a row, a pulldown, and a curl.

• Pull-Up / Chin-Up
• Dumbbell Bent-Over Row
• Wide Grip Cable Lat Pulldown
• Barbell Curl

Legs

Squat, lunge, a stiff-leg hinge, and a leg curl.

• Barbell Back Squat
• Dumbbell Lunge
• Dumbbell Stiff Leg Deadlift
• Lever Lying Leg Curl

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