Push Pull Legs Tracker
Let's go, NAMAN — today is Day 1
Day 1 started
Day 1
Push
Day 2
Pull
Day 3
Legs
Day 4
Push
Day 5
Pull
Day 6
Legs
Day 7
Rest
Day 1 — Push
Shoulder-emphasis
Reset
Session progress
0/20 sets done
Barbell/Dumbbell Overhead Press
4 sets × 8 reps · tap to see the movement
4×8
1
2
3
4
Incline Dumbbell Press
3 sets × 10 reps · tap to see the movement
3×10
1
2
3
Lateral Raises
4 sets × 15 reps · tap to see the movement
4×15
1
2
3
4
Flat Dumbbell/Barbell Press
3 sets × 10 reps · tap to see the movement
3×10
1
2
3
Dips (or close-grip pushups)
3 sets × 12 reps · tap to see the movement
3×12
1
2
3
Tricep Pushdown/Overhead Extension
3 sets × 12 reps · tap to see the movement
3×12
1
2
3