PUSH PULL LEGS
This is a more advanced program that would follow after an upper body lower body type split.
This can be done in a variety of ways. Some options I like are:
two days on, one day off, repeat
push, pull, rest, legs, rest, repeat
mon, tues, thurs, sat
mon, wed, fri
rotation 1
Push 1
45 Smith Press 5-9, 10-15
DB Bench Press 5-9, 10-15
Dips 5-9, 10-15
Decline Cable Flys 2-3 x 10-15+
Dead Stop Skull Crushers 3 x 10-15+
Standing Cuff Side Raises 2 x 10-15+
Machine Side Raises 2 x 10-15+
Abdominals
Hanging leg raises 3 x 10-15
Decline crunches 3 x 10-15
Pull 1
Chin ups 5-9, 10-15
RDL 5-9, 10-15
Under Hand Chest supported 5-9, 10-15+
Over Hand Close Grip Cable Pulldowns 5-9, 10-15+
DB Shrugs 5-9, 10-15
Cable Rear Delts 8-12, 12-15, 15-20
Ez Bar Curls 8-12, 12-15, 15-20
DB Cross Hammer curls 2 x 12-15
LEGS 1
Standing calf raises 4 x 15-20
Seated calf raises 3 x 15-20
Walking lunges 2 x 30 (warm up)
Lying hamstring curl 8-12, 12-15
Adductor 15-20, 10-15
Back Squats, full depth 5-9, 10-15
Hack Squat 5-9, 10-15
Leg extension 12-15, 8-12
Seated Leg Curls 12-15, 8-12
rotation 2
Push 2
Flat Plate Machine Press 5-9, 10-15
Smith Shoulder Press 5-9, 10-15
CG Bench Press 5-9, 10-15
Seated Cuff Flys 2-3 x 10-15+
Red Twin Tricep Extensions 3 x 10-15+
Lying Cuff Side Raises 2 x 10-15+
Seated DB Front Raises 2 x 10-15+
Abdominals
Hanging leg raises 3 x 10-15
Decline crunches 3 x 10-15
Pull 2
NG Chest Supported Row 5-9, 10-15
UH Pulldown Machine 5-9, 10-15
BB Row 5-9, 10-15+
Lat Pulldown Machine 5-9, 10-15+
BB Shrugs 5-9, 10-15
DB Reverse Flys 8-12, 12-15, 15-20
Seated db alt curl 8-12, 12-15, 15-20
Cable EZ Preacher curl 2 x 15-20
LEGS 2
Standing calf raises 4 x 15-20
Seated calf raises 3 x 15-20
Walking lunges 2 x 30 (warm up)
Seated hamstring curl 8-12, 12-15
Adductor 15-20, 20-30
Pendulum Squats 5-9, 10-15
Leg press, narrow, 1 sec hold in bottom 8-12, 12-18
Lying Leg Curls 12-15, 8-12
Leg extension - DS