Beginner Push / Pull / Legs Program

Built for brand new lifters at Iron Lifting Club: simple, confidence-building, and focused on form. Every workout starts with an isolation warm-up, moves into compounds, then finishes with isolation.

Schedule: 3 days/week (P / P / L) Progress: add reps → then add weight Effort over ego
Day 1PUSH (Chest / Shoulders / Triceps)
Isolation Warm-Up (Feel the muscle)
  • Pec Deck or Machine Fly — 2×15 (light, slow, squeeze)
  • Lateral Raise Machine or DBs — 2×15 (no swinging)
Compound Lifts (Learn the big movements)
  • Machine Chest Press — 3×8–12
  • Dumbbell Incline Press — 3×8–10
  • Seated Shoulder Press (Machine or DBs) — 2–3×8–10
Isolation Finishers (Control + pump)
  • Cable Triceps Pushdown — 3×12–15
  • Overhead DB Triceps Extension — 2×12–15
Technique focus: full range, slow negatives, stop 1–2 reps before failure.
Day 2PULL (Back / Rear Delts / Biceps)
Isolation Warm-Up
  • Straight-Arm Pulldown — 2×15 (stretch + squeeze lats)
  • Rear Delt Fly (Machine or Cables) — 2×15
Compound Lifts
  • Lat Pulldown (Neutral or Wide) — 3×8–12
  • Chest-Supported Row or Plate-Loaded Row — 3×8–10
  • Assisted Pull-Up or Cable Row — 2×8–10
Isolation Finishers
  • Dumbbell Curl (Seated or Incline) — 3×12
  • Cable Hammer Curl — 2×12–15
Technique focus: pull with elbows, don’t yank with your lower back.
Day 3LEGS (Quads / Hams / Glutes / Calves)
Isolation Warm-Up
  • Leg Extension — 2×15 (light, slow, full lockout)
  • Lying or Seated Ham Curl — 2×15
Compound Lifts
  • Leg Press — 3×10–12 (controlled depth)
  • Goblet Squat or Pendulum Squat (Light) — 3×8–10
  • Romanian Deadlift (DBs or Barbell) — 2–3×8–10
Isolation Finishers (Control + pump)
  • Walking Lunges or Split Squats — 2×10 steps/leg
  • Standing or Seated Calf Raises — 3×12–15
Technique focus: slow reps, steady feet, no bouncing the weight.
Rule #1: Leave 1–2 reps in reserve on every set. Perfect reps beat heavy reps.
Rest: 60–90 sec on most sets (up to 2 min on compounds).
Progression: Hit the top of the rep range with clean form → then add a small amount of weight next time.
If you feel lost: Ask. That’s the culture here. Someone will help you.
Optional: once this feels easy and recovery is good, repeat the cycle for 6 days/week (Push/Pull/Legs/Rest optional).
Family Over Everything | Together We Build

Intermediate Push / Pull / Legs Program

For lifters who have consistent form and can train hard safely. Slightly more volume and intensity. Keep the same structure: isolation warm-up → compounds → isolation finishers.

Schedule: 4–6 days/week (P / P / L / repeat) Intensity: 0–1 reps in reserve on working sets Progress: logbook + small weekly jumps
PushChest / Shoulders / Triceps
Isolation Warm-Up
  • Cable Fly (low-to-high or mid) — 2×15–20 (slow squeeze)
  • Lateral Raises (DBs or Machine) — 2×15–20
Compound Lifts
  • Flat Bench Press or Machine Chest Press — 1–2 warm-ups + 3×6–10
  • Incline DB Press — 3×8–12
  • Seated Shoulder Press (DB or Machine) — 3×6–10
Isolation Finishers
  • Cable Triceps Pushdown — 3×10–15
  • Overhead Cable Extension — 3×10–15
  • Lateral Raise Burnout — 1×20–30 (strict)
Note: On the last set of each compound, you may go to true failure if form stays strict.
PullBack / Rear Delts / Biceps
Isolation Warm-Up
  • Straight-Arm Pulldown — 2×15–20
  • Rear Delt Cable Fly — 2×15–20
Compound Lifts
  • Weighted Pull-Up or Lat Pulldown — 3×6–10
  • Chest-Supported Row — 3×6–10
  • 1-Arm DB Row or Low Cable Row — 2–3×8–12
Isolation Finishers
  • Incline DB Curl — 3×8–12
  • Preacher Curl or Cable Curl — 2–3×10–15
  • Rear Delt Fly Burnout — 1×20–30
Note: Keep your torso stable. If you’re heaving, it’s too heavy.
LegsQuads / Hams / Glutes / Calves
Isolation Warm-Up
  • Leg Extension — 2×15–20 (pause at top)
  • Hamstring Curl — 2×15–20
Compound Lifts
  • Squat (Back/Front) or Pendulum Squat — 3×6–10
  • Leg Press — 3×10–15
  • Romanian Deadlift — 3×6–10
Isolation Finishers
  • Walking Lunges — 2×10–12 steps/leg
  • Leg Extension Burnout — 1×20–30
  • Calf Raises — 4×8–15
Note: Hard sets. Full range. Don’t sacrifice depth for weight.
Intensity: Train most sets at 0–1 reps in reserve. Last set can be failure if form stays strict.
Warm-ups: Do 1–3 ramp-up sets on the first compound lift only (not counted as working sets).
Progression: Beat last week’s reps with the same weight, then add a small jump next time.
Recovery: If performance drops 2 weeks in a row, reduce 1–2 sets per workout for 7 days.
Recommended: run this for 6–10 weeks, then take a lighter “deload” week (reduce weight or sets).
Family Over Everything | Together We Build

Advanced Push / Pull / Legs Program

For lifters with excellent technique, strong recovery, and a consistent logbook. Higher stimulus work using top sets + back-offs, plus optional intensity techniques (used sparingly). Structure stays: isolation warm-up → compounds → isolation finishers.

Schedule: 6 days/week (P / P / L / repeat) Working sets: 0 RIR (true hard sets) Technique: top set + back-off
PushChest / Shoulders / Triceps
Isolation Warm-Up
  • Cable Fly (slow squeeze) — 2×15–25 controlled
  • Lateral Raise (DB/Machine) — 2×15–25 strict
  • Rope Pushdown (elbows warm) — 1×20–30 pump
Compound Lifts (Top set + back-offs)
  • Bench Press (bar) OR Heavy Chest Press — Top set 1×4–8 @ 0 RIR, then Back-off 2×6–10
  • Incline DB Press — 3×6–10 (last set 0 RIR)
  • Seated Shoulder Press (DB/Machine) — Top 1×5–9, then Back-off 2×8–12
Isolation Finishers
  • Weighted Dips or Close-Grip Press — 2×6–10 optional
  • Overhead Cable Extension — 3×10–15
  • Pushdown Mechanical Drop Set — 1 round: rope → straight bar → partials (to burn)
  • Lateral Raise “Partial + Full” — 1×20–30 (10 full + 10 partial + 10 full)
Advanced rule: Pick one intensity technique per workout (drop set / mechanical drop / rest-pause). Not all of them.
PullBack / Rear Delts / Biceps
Isolation Warm-Up
  • Straight-Arm Pulldown — 2×15–25
  • Rear Delt Cable Fly — 2×15–25
  • Scap Pull-ups / Hangs — 1–2×8–12 control
Compound Lifts (Top set + back-offs)
  • Weighted Pull-Up OR Lat Pulldown — Top 1×4–8, then Back-off 2×6–10
  • Chest-Supported Row (heavy) — 3×6–10
  • 1-Arm DB Row OR Low Cable Row — 2×8–12
Isolation Finishers
  • Preacher Curl or Cable Curl — 3×8–12
  • Hammer Curl — 2×10–15
  • Rear Delt Mechanical Drop — 1 round: full ROM → partials → holds
  • Optional: Shrugs — 2×10–15 if needed
Back stimulus: If you can’t pause the last rep at peak contraction, it’s too heavy.
LegsQuads / Hams / Glutes / Calves
Isolation Warm-Up
  • Leg Extension — 2×15–25 pause
  • Ham Curl — 2×15–25 squeeze
  • Glute Drive (light) — 1×15–20 warm
Compound Lifts (Top set + back-offs)
  • Pendulum Squat OR Back Squat — Top 1×4–8, then Back-off 2×6–10
  • Leg Press (deep + controlled) — 3×10–20 hard
  • Romanian Deadlift — 3×6–10
Isolation Finishers
  • Walking Lunges — 2×10–15 steps/leg
  • Leg Extension Rest-Pause — 1 set: 12–20 + 15 sec + to failure + 15 sec + to failure
  • Calf Raises — 5×6–15 (pause top + stretch bottom)
Legs: Hard sets are earned. If depth shortens, reduce load and keep the standard.
Hard sets: Most working sets are 0 RIR. Warm-ups are not working sets.
Intensity techniques: Max 1 per workout, and only on isolation movements.
Progression: Use a logbook. Add 1 rep or 2.5–5 lb when performance is stable.
Deload: Every 5–8 weeks, reduce volume by ~40–60% for 1 week (keep movement patterns).
This template assumes you already own strict form, bracing, and recovery habits. If joints/tendons flare up, pull intensity techniques first, then reduce 1–2 sets.
Family Over Everything | Together We Build