Free Home Gym Push Pull Legs Program

Maximize Your Gains With Minimal Equipment

At this point in my life, my version of finding $20 in the pocket of an old pair of jeans that haven’t been worn in a while is finding workout programs I made that I completely forgot about.

I have no idea when or where I posted this, I searched for over 30 minutes and couldn’t find it. I found it while I was getting my documents together, for my clients, to put on my app and thought “What the hell, let’s send ‘er out for fun today!”

The timestamp is August of 2021 so she’s been collecting some dust now.

Going back through it was interesting because while it’s good and will get you great results (otherwise I wouldn’t be posting this lol), it’s interesting to see how far I’ve come in my development as a coach and fitness professional in terms of the exact setup.

There are some little tweaks and optimizations I’d make now + that Quad Focus Leg day is brutal (similar to one Jordan Peters programmed for me back in the day), but at the end of the day I still like it—the irony is I was in the process of writing a post that touches on the concept that some people focus way too much on marginal things like exercise selection when in reality most things will work well if done with proper intensity and good execution/form consistently.

This document is more of a “set up guide” than a program so don’t get too excited, the next structured 12-or-so-week program is under construction as we speak, so you all have that to look forward to (plus the remastered Push Pull Legs dropping any day—my slav… I mean wife is working around the clock to perfect it to the best of our ability).

Like most of my other programs and guides, this has some other tidbits of advice like:

• What are good home gym pieces of equipment to get

• Brief Nutrition, Recovery, and Cardio guide

• VERY brief supplement guide (don’t click the link, the domain name is broken beyond repair)

• Lifting equipment/accessory suggestions

The only real upgrade I’d make to this program now is maybe reducing the amount of compound-type movements on the “Legs A” day, like regular front squats for goblet squats and potentially doing 1 less set or swapping lunges out for something like a Nordic Curl to give the hamstrings more love… and to save your sanity from lunges right after Bulgarian Split Squats.

Other than that, I’d just try and see how this works for you and play with swapping some of the movements for others you prefer more that work the same muscles and similar movement patterns.

Ideally, this is for the person who wants to get the most from the least amount of equipment so beggars can’t really be choosers in terms of a ton of variety.

After stumbling on this and going back through my archives for I think the first time ever, I’m probably going to republish each program I did early on when I started this Substack and either put them into downloadable format and potentially even build all of them out into 8-12 or even 16 week programs—next ones of these old programs/set up guides being the Dumbbell Only, Barbell Only, and Bodyweight Programs.

Anyway, it’s short and not pretty BUT it’s free and it’ll work very, very well for those with a more traditional home gym set up:

Home Gym Push Pull Legs

341KB ∙ PDF file

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#WAGMI

Your friend,

- BowTiedOx

DISCLAIMER

This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.

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