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Dr. Swole's Push Pull Legs Upper Lower Program

This document presents Dr. Swole's push pull legs upper lower workout program. It includes exercises for the push, pull, legs, and upper body workouts along with set and rep recommendations. It then shows modifications to the program including changes to specific exercises. At the end, it outlines two lower body and two upper body workouts including exercises, sets, and reps. The program is designed to build muscle and strength through customized workouts that can be run over time.

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11K views4 pages

Dr. Swole's Push Pull Legs Upper Lower Program

This document presents Dr. Swole's push pull legs upper lower workout program. It includes exercises for the push, pull, legs, and upper body workouts along with set and rep recommendations. It then shows modifications to the program including changes to specific exercises. At the end, it outlines two lower body and two upper body workouts including exercises, sets, and reps. The program is designed to build muscle and strength through customized workouts that can be run over time.

Uploaded by

LoL PLAYER GAMING
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Watch my full explanation of this program here: https://youtu.

be/tHKNUb3YaHk
Check out my books to learn how to customize a program and run it over time: https://askdrswole.com/

DR. SWOLE'S PUSH PULL LEGS UPPER LOWER PROGRAM

PULL SETS REPS PUSH SETS REPS


Barbell row 4 6-10 Bench press 4 5-8
Lat pulldown 3 8-12 Incline dumbbell press 3 6-10
Cable row 3 10-15 EZ bar skullcrusher 3 8-12
Hammer curl 3 8-12 Cable pressdowns 3 10-15
Cable curl 3 10-15 Dumbbell lateral raise 3 8-12
Upright row 4 8-12 Cable lateral raise 3 10-15

Sets per workout: 20 Sets per workout: 19

MUSCLE GROUP SETS


Quads 14
Glutes/hamstrings 12
Calves 10
Chest 13
Back 14
Side Delts 14
Biceps 10
Triceps 9

DR. SWOLE'S MODIFIED PUSH PULL LEGS UPPER LOWER PROGRAM

PULL SETS REPS PUSH SETS REPS


Barbell row 4 6-10 Bench press 4 5-8
Lat pulldown 3 8-12 Incline dumbbell press 3 6-10
Cable row 3 10-15 EZ bar skullcrusher 3 8-12
Upright row 4 8-12 Cable pressdowns 3 10-15
Standing calf raise 5 8-12 Hammer curl 3 8-12
Abs 3 triset Cable curl 3 10-15

Sets per workout: 22 Sets per workout: 19

Muscle Group Sets


Quads 14
Glutes/hamstrings 12
Calves 10
Chest 13
Back 18
Side Delts 14
Biceps 10
Triceps 9
me: https://askdrswole.com/

LOWER 1 SETS REPS UPPER SETS REPS LOWER 2 SETS


Back squat 4 5-8 Barbell overhead press 3 5-8 Deadlift 3
Romanian deadlift 3 6-10 Dumbbell bench press 3 8-12 Front squat 4
Leg press 3 8-12 Weighted chinup 4 6-10 Leg extension 3
Dumbbell lunge 3 8-12 Incline curl 4 8-12 Leg curl 3
Standing calf raise 5 8-12 Close-grip bench press 3 6-10 Machine calf raise 5
Abs 3 triset Dumbbell lateral raise 4 8-12 Abs 3

Sets per workout: 21 Sets per workout: 21 Sets per workout: 21

LOWER 1 SETS REPS UPPER SETS REPS LOWER 2 SETS


Back squat 4 5-8 Barbell overhead press 3 5-8 Deadlift 3
Romanian deadlift 3 6-10 Dumbbell bench press 3 8-12 Front squat 4
Leg press 3 8-12 Weighted chinup 4 6-10 Leg extension 3
Dumbbell lunge 3 8-12 Close-grip bench press 3 6-10 Leg curl 3
Dumbbell lateral raise 3 8-12 Machine calf raise 5 10-15 Incline curl 4
Cable lateral raise 3 10-15 Abs 3 triset Dumbbell lateral raise4

Sets per workout: 19 Sets per workout: 21 Sets per workout: 21


REPS
5-8
6-10
10-15
10-15
10-15
triset

REPS
5-8
6-10
10-15
10-15
8-12
8-12

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