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Beginner Push/Pull/Legs (Gym Equipment)

Created by Hevy

Beginner

Gain Muscle

Gym

3 Routines

This beginner program has three weekly workouts: push (chest, shoulders, and triceps), pull (back and biceps), and legs (quads, hamstrings, glutes, and calves).

Push

The first workout of the week focuses on the push muscles of the upper body: the chest, shoulders, and triceps.

Warm Up

1 set

Bench Press (Barbell)

5 sets

· 10-12 reps

Shoulder Press (Dumbbell)

3 sets

· 12-15 reps

Butterfly (Pec Deck)

3 sets

· 15-20 reps

Lateral Raise (Dumbbell)

3 sets

· 15-20 reps

Triceps Rope Pushdown

3 sets

· 15-20 reps

Pull

This workout focuses on the upper body muscles involved in pulling motions––the entire back (traps, rhomboids, rear deltoids, lats, and erector spinae) and biceps.

Warm Up

1 set

Lat Pulldown (Cable)

3 sets

· 10-12 reps

Seated Cable Row - V Grip (Cable)

3 sets

· 12-15 reps

Shrug (Dumbbell)

3 sets

· 12-15 reps

Hammer Curl (Dumbbell)

3 sets

· 12-15 reps

Face Pull

3 sets

· 15-20 reps

Legs

The final workout of the week focuses exclusively on the lower body muscles: the quadriceps, hamstrings, glutes, and calves.

Warm Up

1 set

Leg Press (Machine)

5 sets

· 10-12 reps

Lying Leg Curl (Machine)

3 sets

· 12-15 reps

Leg Extension (Machine)

3 sets

· 12-15 reps

Standing Calf Raise (Machine)

3 sets

· 15-20 reps

Beginner Push/Pull/Legs (Gym Equipment)

Created by Hevy

This beginner program has three weekly workouts: push (chest, shoulders, and triceps), pull (back and biceps), and legs (quads, hamstrings, glutes, and calves).

Beginner

Gain Muscle

Gym

3 Routines

Push

The first workout of the week focuses on the push muscles of the upper body: the chest, shoulders, and triceps.

Warm Up

1 set

Bench Press (Barbell)

5 sets

· 10-12 reps

Shoulder Press (Dumbbell)

3 sets

· 12-15 reps

Butterfly (Pec Deck)

3 sets

· 15-20 reps

Lateral Raise (Dumbbell)

3 sets

· 15-20 reps

Triceps Rope Pushdown

3 sets

· 15-20 reps

Pull

This workout focuses on the upper body muscles involved in pulling motions––the entire back (traps, rhomboids, rear deltoids, lats, and erector spinae) and biceps.

Warm Up

1 set

Lat Pulldown (Cable)

3 sets

· 10-12 reps

Seated Cable Row - V Grip (Cable)

3 sets

· 12-15 reps

Shrug (Dumbbell)

3 sets

· 12-15 reps

Hammer Curl (Dumbbell)

3 sets

· 12-15 reps

Face Pull

3 sets

· 15-20 reps

Legs

The final workout of the week focuses exclusively on the lower body muscles: the quadriceps, hamstrings, glutes, and calves.

Warm Up

1 set

Leg Press (Machine)

5 sets

· 10-12 reps

Lying Leg Curl (Machine)

3 sets

· 12-15 reps

Leg Extension (Machine)

3 sets

· 12-15 reps

Standing Calf Raise (Machine)

3 sets

· 15-20 reps

Save Program

To save this Program and track your workouts, download Hevy for free.

Save Program

To save this Program and track your workouts, download Hevy for free.