Dave Trains Push Pull Legs
Dave Trains Push Pull Legs
Dave Trains Push Pull Legs
Leg extensions (each 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg
leg) extensions extensions
(each leg) (each leg)
Leg extensions 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg
extensions extensions
Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls
PUSH #1 PUSH #1 PUSH #1
Bench 1x1 0 Bench 1x3 0 Bench
Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 1x3 0 Deadlift 1x1 0 Deadlift
Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row
Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row
Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row
Dumbbell Curl 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell
Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl
LEGS #2 LEGS #2 LEGS #2
Squat 1x3 0 Squat 1x5 0 Squat
Leg extensions (each 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg
leg) extensions extensions
(each leg) (each leg)
Leg extensions 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg
extensions extensions
Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls
PUSH #2 PUSH #2 PUSH #2
Bench 1x5 0 Bench 1x1 0 Bench
Weighted Dips 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted
Dips Dips
DB flyes or Pec Deck 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher
DB tricep extensions 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep
PULL #2 extensions
PULL #2 extensions
PULL #2
Deadlift 1 rep Max 0 Deadlift 5 rep Max 0 Deadlift
Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row
Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row
Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row
Dumbbell Curl 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell
Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl
MAKE A COPY SO THAT YOU CAN EDIT TH
PROGRAM IS READ
Week 4 Week 5
LEGS #1 LEGS #1
1x3 0 Squat 1x5 0 Squat 1x1 0
3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9
extensions extensions
(each leg) (each leg)
1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure RPE 10
extensions extensions
3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9
PUSH #1 PUSH #1
1x5 0 Bench 1x1 0 Bench 1x3 0
3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #1 extensions
PULL #1
1x5 0 Deadlift 1x3 0 Deadlift 1x1 0
3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9
3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9
1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10
3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9
Curl Curl
3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9
3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10
LEGS #2 LEGS #2
1x1 0 Squat 1x3 0 Squat 1x5 0
3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9
extensions extensions
(each leg) (each leg)
1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure RPE 10
extensions extensions
3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9
PUSH #2 PUSH #2
1x3 0 Bench 1x5 0 Bench 1x1 0
3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9
Dips Dips
3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9
3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9 Pec Deck
DB laterals 3x10 RPE 8-9
3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9
3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9
extensions
PULL #2 extensions
PULL #2
3 rep Max 0 Deadlift 1 rep Max 0 Deadlift 5 rep Max 0
3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9
3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9
1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10
3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9
Curl Curl
3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9
3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10
AN EDIT THE SHEET, THIS COPY OF THE
AM IS READ ONLY
Week 6 Week 7 Week 8
LEGS #1 LEGS #1 LEGS #1
Squat 1x3 0 Squat 1x5 0 Squat 1x1
Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10
extensions extensions extensions
(each leg) (each leg) (each leg)
Leg 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure
extensions extensions extensions
Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10
PUSH #1 PUSH #1 PUSH #1
Bench 1x5 0 Bench 1x1 0 Bench 1x3
Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck
DB laterals 3x10 RPE 8-9 Peclaterals
DB Deck 3x10 RPE 8-9 Pec Deck
DB laterals 3x10
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #1 extensions
PULL #1 extensions
PULL #1
Deadlift 1x5 0 Deadlift 1x3 0 Deadlift 1x1
Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12
Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10
Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure
Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12
Curl Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure
LEGS #2 LEGS #2 LEGS #2
Squat 1x1 0 Squat 1x3 0 Squat 1x5
Leg 3x10 RPE 8-9 Leg 3x10 RPE 8-9 Leg 3x10
extensions extensions extensions
(each leg) (each leg) (each leg)
Leg 1xFailure RPE 10 Leg 1xFailure RPE 10 Leg 1xFailure
extensions extensions extensions
Leg curls 3x10 RPE 8-9 Leg curls 3x10 RPE 8-9 Leg curls 3x10
PUSH #2 PUSH #2 PUSH #2
Bench 1x3 0 Bench 1x5 0 Bench 1x1
Weighted 3x10 RPE 8-9 Weighted 3x10 RPE 8-9 Weighted 3x10
Dips Dips Dips
DB flyes or 3x10 RPE 8-9 DB flyes or 3x10 RPE 8-9 DB flyes or 3x10
Pec Deck
DB laterals 3x10 RPE 8-9 Peclaterals
DB Deck 3x10 RPE 8-9 Pec Deck
DB laterals 3x10
Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10 RPE 8-9 Skull Crusher 3x10
DB tricep 3x10 RPE 8-9 DB tricep 3x10 RPE 8-9 DB tricep 3x10
extensions
PULL #2 extensions
PULL #2 extensions
PULL #2
Deadlift 3 rep Max 0 Deadlift 1 rep Max 0 Deadlift 5 rep Max
Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12
Cable row 3x10 RPE 8-9 Cable row 3x10 RPE 8-9 Cable row 3x10
Cable row 1xFailure RPE 10 Cable row 1xFailure RPE 10 Cable row 1xFailure
Dumbbell 3x12 RPE 8-9 Dumbbell 3x12 RPE 8-9 Dumbbell 3x12
Curl Curl Curl
Incline curl 3x10 RPE 8-9 Incline curl 3x10 RPE 8-9 Incline curl 3x10
Cable curl 3xFailure RPE 10 Cable curl 3xFailure RPE 10 Cable curl 3xFailure
Week 9
LEGS #1
0 Squat 1x3 0
0 Squat 4x8 0
RPE 8-9 Romanian DL 3x8-12 RPE 8-9
0 Bench 4x12 0
RPE 8-9 Military Press 3x8-12 RPE 8-9
0 Deadlift 4x8 0
RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9
0 Squat 4x4 0
RPE 8-9 Romanian DL 3x8-12 RPE 8-9
0 Bench 4x8 0
RPE 8-9 Military Press 3x8-12 RPE 8-9
0 Deadlift 4x6 0
RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9
Recommendations: Only input 90% of your max in the program, After 9 weeks either Max out then deload and p
Or finish 9 weeks and estimate your new max and rerun program
r Max out then deload and put in 90% of new max then rerun