Push Pull Legs for 10 Weeks Muscle Gain

user profile pictureBy Lyfta AI

This custom workout plan is designed for an experienced male mesomorph who is 1m79 and weighs 62kg. The program follows a Push Pull Legs split and is tailored to improve muscle gains over a period of 10 weeks, with 3 training days per week at Fitness Park.

exercise
barbell bench press

4 sets x 8 reps

exercise
pull-up

3 sets x 8 reps

exercise
full squat

4 sets x 8 reps

exercise
dumbbell shrug

3 sets x 8 reps

exercise
deadlift

3 sets x 8 reps

exercise
lever seated leg press

4 sets x 8 reps

exercise
dumbbell incline bench press

3 sets x 8 reps

exercise
rear lunge

4 sets x 8 reps

exercise
hammer curl

3 sets x 8 reps

exercise
triceps pushdown

3 sets x 8 reps

exercise
romanian deadlift

4 sets x 8 reps

exercise
barbell seated overhead press

3 sets x 8 reps

exercise
weighted seated calf raise

3 sets x 12 reps

exercise
push-up to side plank

3 sets x 30 reps