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12-Week Push/Pull/Legs Workout Plan

This document outlines a 12-week push/pull/legs workout split with exercises, sets, reps, and rest periods for each day. The objective is to learn proper technique and build a strong foundation of strength. Notes provide additional guidance on maintaining proper form, progressively overloading muscles, importance of training legs, diet, hydration, and logging workouts.

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225 views2 pages

12-Week Push/Pull/Legs Workout Plan

This document outlines a 12-week push/pull/legs workout split with exercises, sets, reps, and rest periods for each day. The objective is to learn proper technique and build a strong foundation of strength. Notes provide additional guidance on maintaining proper form, progressively overloading muscles, importance of training legs, diet, hydration, and logging workouts.

Uploaded by

Bob
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

AL ANESTIS LOUCA

OBJECTIVE PULL
12 Week Push/Pull/Legs Exercise Sets Reps Rest (in
Workout Split sec)
Deadlifts 3 8-10 60
Pullups 3 To failure 60
Dumbbell Row 2 8-12 45
SKILLS Lateral 2 8-12 45
Pulldown
• Learn to use proper Cable Row 2 10-12 45
technique
E-Z Bar Curls 2 12-15 30
• Build a great foundation
of strength Ab Routine 3 (30 sec each 1 set: Leg raises / 30
exercise) Crunches/ Ankle
touches and Plank

PUSH
Exercise Sets Reps Rest (in sec)
Bench Press 3 8-12 60
Incline 2 10-12 60
Dumbbell
Press
Seated 3 10-12 45
Dumbbell
Press
Side Lateral 2 12-15 30
Raise
Dips 3 To failure 60

Cable 2 12-15 45
Pushdown
Ab Routine See above

[email protected] MAMASLOUCA +357 96351635 LINKEDIN URL


OM
AL CHRISTOS PANTAZIS
P

LEGS
Exercise Sets Reps Rest (in sec)
Squats 3 12-15 60
Leg Press 3 6-8 60

Lying Leg Curl 3 8-12 30


Leg Extension 2 8-12 30

Calves 2 15-20 30

Ab Routine See above

NOTES:
• Warm up before each workout: 6 minutes on easy resistance of either cycling or jogging
• Keep a log of your workouts
• Progressively overload the muscle every week by either increasing the weight, the repetitions or by
decreasing the amount of rest you take between sets.
• Always maintain proper form – lifting heavy weights incorrectly does not look cool and can cause a lot
of harm
• Training legs is as important as training the rest of your muscles – leg training has been found to boost
testosterone and promote general muscle growth in the long run
• Eat healthily – there is not point going to the gym if your diet is terrible – Aim for every meal to include
a portion of meat/fish, complex carbohydrate and vegetables. Snack on fruit and nuts between meals.
• Drink plenty of water - in order to maintain optimal performance, you have to constantly replenish
your water supplies. Drink at least 8-10 glasses of water a day or around 2.5l a day.
• Before and after every meal have a glass of water
• Use the app called “Strong” to log workouts on your phone.
• If you need assistance or have a question about any of the exercises ask the gym instructors or
message Mamas or Yiannis.

[email protected] MAMASLOUCA +357 96351635 LINKEDIN URL


OM
2

MAMASLOUCA@GMAIL.C OM MAMASLOUCA +357 96351635 LINKEDIN URL AL OBJECTIVE 12 Week Push/Pull/Legs Workout Spli
AL CHRISTOS PANTAZIS P MAMASLOUCA@GMAIL.C OM MAMASLOUCA +357 96351635 LINKEDIN URL 2 LEGS Exercise Se

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