Everyone's dream is to build athletic and muscular physic.
BUT...
To build muscular and athletic physic, you have to follow a correct and intense workout plan.
But, people get confused that what workout should they follow to build muscle or lose fat.
Are you one of them?
Now, don't worry because I made a push, pull, leg workout that will help you to build muscular and athletic physic and lose fat.
In this workout, I mainly focused on machines more to prevent injury but if you want you can also customize it according to your preference.
The sets are 3-4 and the rep range is 10-15.
On push day, we are targeting the chest, shoulder, tricep.
On pull day, we are targeting back, bicep, traps.
On leg day, we are targeting quads, hamstring, calves.
You can add abs and cardio according to your preferences/comfortability.
If you want you can add it on push day and if you want you can add it on pull day or on leg day.
Let's start our workout:
⭐MONDAY - PUSH DAY (CHEST, SHOULDER, TRICEP)
CHEST
- The flat bench press or machine chest presses - 3 sets of 10-12 reps.
- Incline DB fly - 4 sets of 10-12 reps.
- Decline DB press - 3 sets of 10-12 reps.
SHOULDER
- Machine shoulder press - 3 sets of 10-12 reps.
SUPERSET
- Machine/DB side lateral raise - 4 sets of 10-12 reps.
- Plate front raises - 4 sets of 10-12 reps.
REGULAR SET
- Face pulls - 3 sets of 10-12 reps.
TRICEP
- Skull crusher - 3 sets of 10-12 reps.
SUPERSET
- Tricep rope pushdown - 3 sets of 10-12 reps.
- Close-grip pushups - 3 sets of 10-12 reps.
⭐TUESDAY - PULL DAY (BACK, BICEP, TRAPS)
BACK
- Wide grip lat pulldown - 4 sets of 10-12 reps.
- Single hand machine rows - 3 sets of 10-12 reps.
- T-BAR rows - 3 sets of 10-12 reps.
BICEP
- Barbell curl - 3 sets of 10-12 reps.
- Hammer curl - 3 sets of 12 reps. (5-5 each hand and 2-2 each hand)
- Incline DB curl - 3 sets of 10-12 reps.
TRAPS
SUPERSET
- DB shrugs 3 - sets of 12-15 reps.
- Rope shrugs - 3 sets of 12-15 reps.
⭐WEDNESDAY - LEG DAY (QUADS, HAMSTRING, GLUTES, CALVES)
- bodyweight squats - 3 sets of 20-30 reps.
- Leg extension - 3 sets of 10-12 reps (quads inward).
- Lunges - 3 sets of 10-12 reps.
- Lying leg curl - 3 sets of 10-12 reps.
- Standing calf raises - 4 sets of 10-12 reps.
THURSDAY - PUSH DAY (CHEST, SHOULDER, TRICEP)
CHEST
- DB incline press - 3 sets of 10-12 reps.
- DB decline fly - 3 sets of 10-12 reps.
- Cable crossover - 3 sts of 10-12 reps.
TRICEP
- Tricep kickback - 3 sets of 10-12 reps.
SUPERSET
- DB single hand extension - 3 sets of 10-12 reps.
- Tricep dips - 3 sets of 10-12 reps.
SHOULDER
- DB shoulder press - 3 sets of 10-12 reps.
- Front DB raise - 3 sets of 10-12 reps.
- DB rear delt fly - 3 sets of 10-12 reps.
⭐FRIDAY - PULL DAY (BACK, BICEP, TRAPS)
BACK
- Close grip lat pulls down - 3 sets of 10-12 reps.
- BB rows - 3 sets of 10-12 reps.
- Machine rows - 3 sets of 10-12 reps.
- Lat presses - 3 sets of 10-12 reps.
BICEP
- Drag curl - 3 sets of 10-12 reps.
- Spider inward curl - 3 sets of 10-12 reps.
- High angle cable curl - 3 sets of 10-12 reps.
- Seated EZ bar curl - 3 sets of 10-12 reps.
TRAPS
- BB shrugs - 3 sets of 12-15 reps.
- Rope shrugs - 3 sets of 12-15 reps.
SATURDAY - LEG DAY (QUADS, HAMSTRING, CALVES, GLUTES)
- Bodyweight squats - 3 sets of 20-30 reps.
- Leg presses - 3 sets of 10-12 reps.
- Leg extension - 3 sets of 10-12 reps (quads outside).
- Stiff leg deadlift - 3 sets of 10-12 reps.
- Seated calf raises - 4 sets of 10-12 reps.
NOTE:
- Do posing In between the sets.
- Drink at least 750 ml of water.
- Take 30 seconds to 1-minute rest in the regular set.
- Get a quality sound sleep.
- Do progressive overload.
- Spend 10-15 minutes in the warm-up.
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