Programs / Strength Push Pull Legs (Bands, Intermediate)

Strength Push Pull Legs (Bands, Intermediate)

StrengthIntermediate6 days / weekBands12 weeks50 min sessionsPush / pull / legs

Two heavy compound lifts at five sets of five open every session, then focused accessory and core work. Show up, log your sets, repeat. Built by real trainers to run in about fifty focused minutes. Warm up with intent, run every set as written, log it, and leave.

Progression: Add load each week while holding every rep. Rest as written; the timing is part of the work. Week 7 is a deload: same movements, two thirds of the sets, leave two reps in the tank.

Written by a working trainer. In the app, every session is editable: swap exercises, change days, and log every set.

Inside the week

Session 1 · Push

chestshoulderschestabdominals

Hand Release Push-Up5 x 5
Single-Arm Push-Up5 x 5
Pike Push-Up3 x 10-12
Crunches3 x 15-20

Session 2

Pull

latsmiddle backtrapsabdominals

3 exercises · full detail in the app

Session 3

Legs

quadricepshamstringsglutescalves

6 exercises · full detail in the app

The full week, week to week progression, and the set by set log live in the Spec Fitness app.

Run Strength Push Pull Legs (Bands, Intermediate) with every set logged.

7 day free trial, $25 a month. Tune any session to fit your week.

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