Uploaded June 2024 | Updated September 2026, 1 week ago

---

Enquire About Coaching: docs.google.com/forms/d/15_F8NS9vWIZUGlPXv-jGeFO9vVCyEKUFTmwuJo3RHlA/viewform?edit_requested=true
————————————
Double Progression: youtube.com/watch?v=wr6byn-hhA8
Progression For Hypertrophy: youtube.com/watch?v=nzL_pBaofu8
Downsets: youtube.com/watch?v=mZrlLrf5fZg
————————————
Free Push Pull Legs Routine for Optimal Gains

**Push Days**

Incline Bench Press 5 to 8 reps
Overhead Press 5 to 8 reps
Close Grip Bench Press 5 to 8 reps
Pec dec 8 to 12 reps
DB Side Laterals 8 to 12 reps
Tricep Pushdowns 8 to 12 reps

DB/Machine Press 5 to 8 reps
DB/Machine Overhead Press 5 to 8 reps
Weighted Dips 5 to 8 reps
Cable Crossover 8 to 12 reps
Cable Laterals 8 to 12 reps
Cable Overhead Extension 8 to 12 reps

**Alternate tricep dominant lifter Push Days**

Bench Press 5 to 8 reps
Incline Press 5 to 8 reps
Overhead Press 5 to 8 reps
Pec dec 8 to 12 reps
DB Side Laterals 8 to 12 reps
Tricep Pushdowns 8 to 12 reps

DB/Machine Chest Press 5 to 8 reps
DB/Machine Incline Press 5 to 8 reps
DB/Machine Overhead Press 5 to 8 reps
Pec dec 8 to 12 reps
DB Side Laterals 8 to 12 reps
Tricep Pushdowns 8 to 12 reps

**Pull Days**

Bent Over Row 5 to 8 reps
Pulldowns 5 to 8 reps
SA Row or Kelso Shrugs 5 to 8 reps
DB Curls 8 to 12 reps
Cable Curls 8 to 12 reps
Cable Crunches 8 to 12 reps

Weighted Chins 5 to 8 reps
Machine or DB Row 5 to 8 reps
SA Pulldown or Kelso Shrugs 5 to 8 reps
Barbell Curl 8 to 12 reps
Preacher Curls 8 to 12 reps
Cable Crunches 8 to 12 reps

**Leg Days**

Squat 5 to 8 reps
Good Morning 5 to 8 reps
Leg Press 8 to 12 reps
Leg Curl 8 to 12 reps
Calves 8 to 12 reps

Leg Press 5 to 8 reps
RDL 5 to 8 reps
Leg Extension 8 to 12 reps
Leg Curl 8 to 12 reps
Calves 8 to 12 reps

**Volume measure per bodypart per session**
- Split this however you like
- Overall volume is more important

**Beginner **
- 2 to 4 sets per bodypart per session

**Intermediate**
- 4 to 8 sets per bodypart per session

**Advanced**
- 3 to 6 sets per bodypart per session

00:00 Introduction and Purpose of the Routine
01:00 Who Should Consider This Routine?
02:13 Why Push Pull Legs?
02:57 Push Day Breakdown
06:13 Pull Day Breakdown
08:12 Leg Day Breakdown
09:35 Reps and Volume Guidelines
17:03 Progression and Final Thoughts


Instagram: instagram.com/fazlifts/?hl=en

iTunes Podcast: podcasts.apple.com/gb/podcast/bodybuilding-and-physique-podcast/id1457465808

Spotify Podcast: open.spotify.com/show/32tKW50TsbEaSgJI9L20lz

Website: fazlifts.co.uk

————————————
#teamfaz #hypertrophy #fullbody #fbr #musclegrowth #diet #fatloss #teamfaz #bulk #muscle #stronglifts #5x5 #531 #wendler #GVT #greyskull5x5 #fazlifts #meta #dps
————————————