Alpha Progression

This plan was shared via the Alpha Progression app.

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Push Pull Legs

Day 1 Push · 7 exercises · 22 sets

Bench Press · Smith machine

4 sets · 10 reps
C

Cable Shoulder Press · Cable

3 sets · 12 reps
Decline Chest Press · Machine

2 sets · 15 reps
Low Cable Flys · Cable

3 sets · 15 reps
Overhead Triceps Extensions with Rope · Cable

3 sets · 12 reps
C

Cross body Lateral Raise · Cable

3 sets · 15 reps
Crunch Machine · Machine

4 sets · 16 reps

Day 2 Pull · 8 exercises · 22 sets

O

One Arm Lat Pull In · Cable

2 sets · 15 reps
Pull-Ups with Wide Overhand Grip · Bodyweight

3 sets · 10 reps
Pendlay Rows · Barbell

3 sets · 8 reps
Chest-Supported Rows with Wide Grip · Machine

3 sets · 12 reps
Seated Face Pulls with Rope · Cable

3 sets · 20 reps
Reverse Curls · EZ bar

3 sets · 15 reps · Supersets
Curls · EZ bar

3 sets · 15 reps · Supersets
Preacher Curls · Dumbbells

2 sets · 12 reps

Day 3 Legs · 7 exercises · 21 sets

Hack Squats · Machine

4 sets · 8 reps
Romanian Deadlifts · Trap bar

2 sets · 10 reps
Hip Thrusts · Smith machine

3 sets · 15 reps
F

Front Leg Raised Reverse Lung · Dumbbells

3 sets · 20 reps
Leg Extensions · Machine

3 sets · 15 reps · Supersets
Seated Leg Curls · Machine

3 sets · 15 reps · Supersets
Standing Calf Raises · Smith machine

3 sets · 15 reps

Day 4 Push · 7 exercises · 23 sets

Incline Bench Press · Smith machine

4 sets · 12 reps
Seated Shoulder Press · Dumbbells

3 sets · 12 reps
Chest Press · Machine

3 sets · 15 reps
Butterfly with Wide Grip · Machine

3 sets · 15 reps
Lateral Raises · Cable

3 sets · 15 reps
Triceps Kickbacks · Cable

3 sets · 12 reps
Crunch Machine · Machine

4 sets · 15 reps

Day 5 Pull · 8 exercises · 24 sets

Lat Pulldowns with Wide Neutral Grip · Cable

3 sets · 12 reps
C

Chest support rows super set · Machine

3 sets · 10 reps · Supersets
Rows with Close Grip · Cable

3 sets · 10 reps · Supersets
Pullovers · Cable

3 sets · 15 reps
Shrugs · Barbell

3 sets · 15 reps
Reverse Flys · Cable

3 sets · 20 reps
Curls · Cable

3 sets · 12 reps
Hammer Curls · Dumbbells

3 sets · 12 reps

Day 6 Legs · 8 exercises · 25 sets

R

RDL · Barbell

4 sets · 10 reps
B

Belt Squat · Machine

3 sets · 12 reps
P

Pull Throughs · Cable

3 sets · 20 reps
Leg Press · Machine

3 sets · 10 reps
Leg Extensions · Machine

3 sets · 15 reps
Seated Leg Curls · Machine

3 sets · 12 reps
Hip Abduction · Machine

3 sets · 15 reps
Seated Calf Raises · Machine

3 sets · 15 reps