This plan was shared via the Alpha Progression app.
Open in the appPush Pull Legs
Push · 7 exercises · 22 sets
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Bench Press · Barbell3 sets · 6 reps
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Incline Chest Press · Machine3 sets · 10 reps
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Shoulder Press · Machine3 sets · 8 reps
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Bench Press with Close Grip · Smith machine4 sets · 10 reps
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Reverse Butterfly with Wide Grip · Machine3 sets · 10 reps
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Lean Away Lateral Raises · Cable3 sets · 12 reps
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Bent-Over Shrugs · Barbell3 sets · 12 reps
Legs · 6 exercises · 23 sets
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Deadlifts · Barbell4 sets · 6 reps
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Reverse Lunges · Dumbbells3 sets · 8 reps
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Hyperextensions on Roman Chair · Bodyweight4 sets · 10 reps
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Leg Extensions · Machine4 sets · 12 reps
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Kneeling Crunches · Cable4 sets · 10 reps
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Standing Calf Raises · Machine4 sets · 12 reps · Dropsets
Pull · 7 exercises · 21 sets
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Chin-Ups · Bodyweight3 sets · 6 reps
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Lat Pulldowns with Wide Overhand Grip · Cable3 sets · 8 reps
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One-Arm Rows with Wide Grip · Dumbbells3 sets · 10 reps
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Spider Curls · EZ bar3 sets · 10 reps
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Hammer Curls · Dumbbells3 sets · 15 reps
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Bent-Over Lateral Raises · Dumbbells3 sets · 12 reps
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Lateral Raises · Dumbbells3 sets · 15 reps
Push · 6 exercises · 21 sets
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Incline Bench Press · Dumbbells4 sets · 8 reps
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Bench Press · Smith machine3 sets · 12 reps
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Seated Shoulder Press with Close Grip · Dumbbells3 sets · 10 reps
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Skull Crushers · Dumbbells4 sets · 12 reps · Dropsets
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Incline Lateral Raises · Dumbbells3 sets · 10 reps
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Face Pulls with Rope · Cable4 sets · 15 reps
Legs · 5 exercises · 20 sets
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Front Squats · Barbell4 sets · 6 reps
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Romanian Deadlifts · Dumbbells4 sets · 8 reps
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Bulgarian Split Squats · Dumbbells4 sets · 10 reps
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Decline Reverse Crunches · Bodyweight4 sets · 12 reps · Dropsets
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Side Crunches · Bodyweight4 sets · 15 reps
Pull · 6 exercises · 22 sets
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Bent-Over Rows · Dumbbells4 sets · 6 reps
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One-Arm Rows · Dumbbells3 sets · 8 reps
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Lat Pulldowns with Close Neutral Grip · Cable4 sets · 10 reps
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Curls · EZ bar4 sets · 12 reps
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Upright Rows · Dumbbells4 sets · 12 reps
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Shrugs · Dumbbells3 sets · 10 reps