Routines in this Program
Push
Bench Press (Incline) · Fly · Shoulder Press · Lateral Raise · Dip (Triceps) · Triceps Extension (Standing, Overhead)
Pull
Pull-Up · Row (Single-Arm) · Chest-Supported Dumbbell Row · Chin-Up · Bicep Curl · Hammer Curl
Legs
Split Squat (Bulgarian) · Deadlift (Romanian) · Squat (Goblet) · Calf Raise · Leg Raise (Hanging, Straight) · Plank
Follow this program in Fitloop
Get step-by-step workouts with video demos, rest timers, and automatic progression tracking. Free on iOS and Android.