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:
#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.
Coaching: If you are interested in working directly with me with 1 on 1 coaching, you can apply here, spots are on a first-come basis & limited to a set amount
Consultation Calls: You can book a 1 Hour call with me here to go over all of your health and fitness, mindset, or fitness coaching/business questions
Digital Logbook: Is available here for those who want to track their lifts on their phone and have access to my programs preloaded (currently PPL & Density, working on all + more)
Thank you for this. For Push B, do you recommend the incline bench press with dumbbells or barbell?
This post is what my dad would call “Archival Material”. If you come across any programs you’ve made for Old Geezers, perhaps it could be a guidepost for him and my mom to hoist some iron in their old age.