2-Week Cycle · Push Pull Legs

IronLog

0%
Cycle in progress
Resets in 14 days
Week A0 / 36
Week B0 / 36
Each bar = how much of that muscle's 2-week volume you've completed.
Resets automatically every 14 days.
Every option rated by how hard it hits the target. Tap 🎬 for a form demo. Use this to swap when a machine's busy.

🔄 How the cycle works

  • 6 days/week: Push · Pull · Legs · Push · Pull · Legs · Rest
  • Every muscle 2×/week — fully equal volume (triceps matched to biceps)
  • Week A → Week B → reset: the two weeks use different exercises for full coverage
  • Resets every 14 days — add a little weight wherever you hit all reps. That's the progression.

🧱 Core — add to any 3 sessions

📌 Daily targets

  • 8,000–10,000 steps/day
  • 3–4 liters water
  • 7–8 hours sleep
  • Rest: 60–90 sec (isolation) · 90–120 sec (heavy compounds)

🔑 Equipment key

🏋️ Barbell🟢 Dumbbell🔩 Machine🟦 Cable🤸 Bodyweight

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