Programs
Push Pull Legs
Advanced Push Pull Legs Hypertrophy — 6-Day, 12 Weeks (Barbell)
A 12-week, 6-day-per-week push pull legs designed for advanced lifters. Goal: advanced hypertrophy and strength. Every movement in this program comes from the CoreRise exercise library so form guidance and cues are one click away.
Weeks
12
Days/wk
6
Level
Advanced
Kit
Full Gym
Push
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 3–6 |
| Overhead Press | 5 | 3–6 |
| Incline Dumbbell Press | 5 | 3–6 |
| Dumbbell Lateral Raise | 3 | 8–12 |
| Cable Tricep Pushdown | 3 | 8–12 |
Pull
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bent-Over Barbell Row | 5 | 3–6 |
| Pull-Up | 5 | 3–6 |
| Chest-Supported Row | 5 | 3–6 |
| Face Pull | 3 | 8–12 |
| Barbell Curl | 3 | 8–12 |
Legs
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 5 | 3–6 |
| Romanian Deadlift | 5 | 3–6 |
| Walking Lunge | 5 | 3–6 |
| Leg Extension | 3 | 8–12 |
| Standing Calf Raise | 3 | 8–12 |
| Plank | 3 | 8–15 (or 30–60 sec) |
Push
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 5 | 3–6 |
| Overhead Press | 5 | 3–6 |
| Incline Dumbbell Press | 5 | 3–6 |
| Dumbbell Lateral Raise | 3 | 8–12 |
| Cable Tricep Pushdown | 3 | 8–12 |
Pull
5 exercises| Exercise | Sets | Reps |
|---|---|---|
| Bent-Over Barbell Row | 5 | 3–6 |
| Pull-Up | 5 | 3–6 |
| Chest-Supported Row | 5 | 3–6 |
| Face Pull | 3 | 8–12 |
| Barbell Curl | 3 | 8–12 |
Legs
6 exercises| Exercise | Sets | Reps |
|---|---|---|
| Back Squat | 5 | 3–6 |
| Romanian Deadlift | 5 | 3–6 |
| Walking Lunge | 5 | 3–6 |
| Leg Extension | 3 | 8–12 |
| Standing Calf Raise | 3 | 8–12 |
| Plank | 3 | 8–15 (or 30–60 sec) |
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