Push Pull Legs Workout Split
Push Day Chest (Pick 1 Green, 1 Yellow, 1 Red) Flat Barbell Bench Press 3 x 8-12
Push Day Triceps ( Pick 1 Green, 1 Yellow) Dips (Assisted if needed) 3 x 15
Push Day Shoulders (Pick 1 Green, 1 Yellow Shoulder Press 3 x 8-12
Pull Day Back (Pick 1 Green, 1 Yellow, 1 Red) Lat Pulldown 3 x 8-12
Pull Day Biceps (Pick 1 Green, 1 Yellow) Single Arm Curls 3 x 8-12
Leg Day (Pick 1 Green, 1 Yellow, 2 Red) Barbell Squat 5 x 5
Flat Dumbell Bench Press 3 x 8-12 Incline barbell bench press 3 x 8-12
Skull Crushers 3 x 8-12 Close Grip Bench Press 3 x 8-12
Any Variation of Lateral Raise (Cable, Dumbell, Machine) 3 x 15
Single Arm Cable Lat Pulldown 3 x 8-12 Single Arm Plate Loaded Row 3 x 8-12
EZ Bar Curls 3 x 8-12 Single Arm Cable Curls 3 x 8-12
Hack Squat 3 x 8-12 Seated Leg Press 4 x 8
Incline Dumbell Bench Press 3 x 8-12 Seated Incline Plate Loaded Bench Press 3 x 8-12
Single Arm Cable Tricep Extension 3 x 8-12 Single Arm Seated Dumbell Skull Crusher 3 x 8-12
Seated Single Arm Cable Row 3 x 8-12 Bent Over Barbell Row 3 x 8-12
Seated Incline Dumbell Curls 3 x 8-12 Seated Hammer Curls 3 x 8-12
Any Quad Extension Variation 4 x 8-12 Any Hamstring Curl Variation 4 x 8-12
Standing Cable Flys 3 x 8-12 Seated Cable Flys 3 x 8-12 Peck Deck 3 x 8-12
Rope Tricep Pushdown 3 x 8-12
Reverse Peck Deck 3 x 8-12 Standing Cable Crossover Face Pull 3 x 8-12