Alpha Progression

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Push-Pull-Legs Hybrid 1

Z

Pull · 15 exercises · 47‑59 sets

Bent-Over Rows · Barbell

3‑5 sets · 6 reps
Curls · Barbell

4‑6 sets · 10 reps
Shrugs · Dumbbells

3 sets · 10 reps
Hammer Curls · Dumbbells

3 sets · 10 reps
Rows with Reverse Grip · Cable

3 sets · 10 reps
Rows with Close Grip · Cable

3 sets · 10 reps
Seated Face Pulls with Rope · Cable

3 sets · 10 reps
Lat Pulldowns with Reverse Grip · Cable

4‑6 sets · 10 reps
Upright Rows · Cable

3‑5 sets · 10 reps
Reverse Butterfly with Wide Grip · Machine

3‑5 sets · 12 reps
Chest-Supported Rows with Wide Grip · Machine

3‑5 sets · 8 reps
Chest-Supported Rows with Close Grip · Machine

3 sets · 10 reps
Standing Behind-the-Back Reverse Wrist Curls · Cable

3 sets · 10 reps
Curls · Cable

3 sets · 10 reps
Stairmaster · Machine

3 sets

Push · 15 exercises · 47‑59 sets

Push-Ups · Bodyweight

3 sets · 10 reps
Dips · Bodyweight

3 sets · 10 reps
Bench Press · Smith machine

4‑6 sets · 6 reps
Seated Shoulder Press · Smith machine

3 sets · 10 reps
Chest Press · Machine

3‑5 sets · 10 reps
Seated Shoulder Press · Dumbbells

3‑5 sets · 8 reps
Arnold Press · Dumbbells

3 sets · 10 reps
Triceps Pushdowns with Rope · Cable

4‑6 sets · 10 reps
Face Pulls with Rope · Cable

3‑5 sets · 10 reps
Flys · Cable

3 sets · 10 reps
C

Crossbody Tricep Extension · Cable

3 sets · 10 reps
Seated Lateral Raises · Dumbbells

3‑5 sets · 15 reps
Bench Press · Dumbbells

3 sets · 10 reps
Curls · Cable

3 sets · 10 reps
Overhead Triceps Extensions · Dumbbells

3 sets · 10 reps

Legs + Abs · 16 exercises · 52‑66 sets

Goblet Squats · Dumbbells

4‑6 sets · 6 reps
Seated Leg Curls · Machine

3 sets · 10 reps
Leg Press · Machine

3 sets · 10 reps
Romanian Deadlifts · Dumbbells

4‑6 sets · 10 reps
Leg Extensions · Machine

3 sets · 10 reps
Forward Lunges · Dumbbells

3‑6 sets · 10 reps
Seated Calf Raises · Machine

4‑6 sets · 12 reps
Leg Raises · Bodyweight

4‑6 sets · 10 reps
Sit-Ups · Bodyweight

3‑6 sets · 12 reps
Crunches · Bodyweight

3 sets · 10 reps
Russian Twists · Bodyweight

3 sets · 10 reps
Side Bends · Kettlebells

3 sets · 10 reps
Plank · Bodyweight

3 sets
Side Sit-Ups · Bodyweight

3 sets · 10 reps
Hanging Leg Raises · Bodyweight

3 sets · 10 reps
Running on Treadmill · Machine

3 sets

Pull · 13 exercises · 39‑50 sets

Pull-Ups with Close Neutral Grip · Bodyweight

3‑5 sets · 6 reps
Lat Pulldowns with Wide Overhand Grip · Cable

3‑5 sets · 8 reps
Rows with Reverse Grip · Cable

4‑5 sets · 10 reps
Preacher Curls · EZ bar

4‑6 sets · 12 reps
Seated Twist Curls · Dumbbells

3 sets · 10 reps
Rows with Close Grip · Cable

3 sets · 10 reps
Upright Rows · Kettlebells

3‑5 sets · 12 reps
Shrugs · Dumbbells

3‑5 sets · 12 reps
Pullovers · Cable

3 sets · 10 reps
Curls · Cable

3 sets · 10 reps
Standing Behind-the-Back Reverse Wrist Curls · Cable

3 sets · 10 reps
Stairmaster · Machine

3 sets
Walking on Treadmill · Machine

1 set

Push · 16 exercises · 48‑59 sets

Skull Crushers · EZ bar

4‑6 sets · 12 reps
Incline Bench Press · Dumbbells

3‑5 sets · 8 reps
Seated Shoulder Press with Close Grip · Dumbbells

3‑5 sets · 10 reps
Upright Rows · EZ bar

4‑5 sets · 12 reps
Chest Press · Machine

3 sets · 10 reps
Butterfly with Wide Grip · Machine

3‑5 sets · 12 reps
Decline Chest Press · Machine

3 sets · 10 reps
Triceps Pushdowns with Rope · Cable

3 sets · 10 reps
Face Pulls with Rope · Cable

4‑6 sets · 15 reps
Skull Crushers · Cable

3 sets · 10 reps
Overhead Triceps Extensions with Rope · Cable

3 sets · 10 reps
Curls · Cable

3 sets · 10 reps
Shoulder Press · Machine

1 set · 10 reps
Overhead Triceps Extensions · Cable

3 sets · 10 reps
Walking on Treadmill · Machine

3 sets
Stairmaster · Machine

2 sets