Bodybuilding programs for your clients
Start from Push Pull Legs or Upper Lower 4x in the Kovo library. See the sets each muscle gets as you build, and track every client's muscles.
No credit card required
Two muscle-building programs from the Kovo library. Push Pull Legs splits the body into pushing, pulling and leg days, three days a week for 8 weeks. Upper Lower 4x trains the upper body and the lower body on separate days, four days a week for 8 weeks.
Kovo library
Push Pull Legs
Routine A
Push
5 exercises · 16 sets
4 × 6 to 8
rest 2 min
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
Chest Fly (Cable)Chest · Cable
Kovo picks the weight
3 × 12 to 15
rest 1 min
90% effort
3 × 12 to 15
rest 1 min
90% effort
Tricep Pushdown (Cable)Triceps · Cable
Kovo picks the weight
3 × 10 to 12
rest 1 min
90% effort
Routine B
Pull
5 exercises · 15 sets
Pull-Up (Bodyweight)Lats · Bodyweight
3 × 6 to 10
rest 2 min
80% effort
3 × 6 to 8
rest 2 min
80% effort
3 × 12 to 15
rest 1 min
90% effort
3 × 10 to 12
rest 1 min
90% effort
3 × 12 to 15
rest 1 min
90% effort
Routine C
Legs
5 exercises · 16 sets
4 × 5 to 7
rest 3 min
80% effort
3 × 8 to 10
rest 2 min
80% effort
Leg Press (Pinstack Machine)Quads · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 2 min
80% effort
Lying Leg Curl (Pinstack Machine)Hamstrings · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 1 min 30 s
80% effort
Hanging Leg Raise (Pull Up Bar)Core · Pull Up Bar
3 × 10 to 15
rest 1 min
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Kovo library
Upper Lower 4x
Four days a week. Push the first exercise of each day, and keep 1 or 2 reps in the tank on the rest.
Routine A
Upper A
6 exercises · 19 sets
Warm up with 2 light sets before bench. Rest longer if you need it.
- Bench Press (Barbell)
Chest · Barbell
+1 warm-upKovo picks the weight
Note: Pause for 1 second on your chest.
3 × 6 to 8
rest 2 min
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
80% effort
3 × 10 to 12
rest 1 min 30 s
90% effort
3 × 12 to 15
rest 1 min
90% effort
- Tricep Pushdown (Cable)
Triceps · Cable
Superset with the one beforeKovo picks the weight
3 × 10 to 12
rest 1 min
90% effort
Routine B
Lower A
5 exercises · 17 sets
4 × 5 to 7
rest 3 min
80% effort
- Lying Leg Curl (Pinstack Machine)
Hamstrings · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 1 min 30 s
80% effort
Leg Extension (Pinstack Machine)Quads · Pinstack Machine
Kovo picks the weight
3 × 12 to 15
rest 1 min
90% effort
3 × 8 to 10
rest 2 min
80% effort
Farmers Carry (Dumbbell)Forearms · Dumbbell
3 × 40 s
rest 1 min
Routine C
Upper B
6 exercises · 20 sets
4 × 6 to 8
rest 2 min
80% effort
4 × 6 to 8
rest 2 min
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
- Pull-Up (Bodyweight)
Lats · Bodyweight
3 × 6 to 10 or Max
rest 2 min
80% effort
3 × 10 to 12
rest 1 min
90% effort
Overhead Tricep Extension (Dumbbell)Triceps · Dumbbell
Superset with the one beforeKovo picks the weight
3 × 10 to 12
rest 1 min
90% effort
Routine D
Lower B
5 exercises · 16 sets
3 × 4 to 6
rest 3 min
80% effort
- Leg Press (Pinstack Machine)
Quads · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 2 min
80% effort
3 × 8 to 10
rest 1 min 30 s
80% effort
- Lying Leg Curl (Pinstack Machine)
Hamstrings · Pinstack Machine
Kovo picks the weight
3 × 10 to 12
rest 1 min 30 s
80% effort
- Hanging Leg Raise (Pull Up Bar)
Core · Pull Up Bar
3 × 10 to 15
rest 1 min
How the first two weeks run
Each day your client trains, Kovo gives them the next routine. After the last one, it starts again.
Each exercise name opens its page in the Kovo exercise library.
Track it
Build the muscle you planned for
For each client on this program, Kovo Trainer shows you:
- Sets for each muscle, shown as bars while you build a workout
- A Level for each of your client's 13 muscles
- Weekly charts of sets and volume
- Body measurements and progress photos
Make it yours
Change anything for each client
Copy the program into your library and it's yours. Swap an exercise and keep its sets, add warm-up sets, set an effort target or write a note on form. Then assign it, and each client gets their own copy.
Words used on this page
Questions about the bodybuilding programs
Which bodybuilding program should I pick?
Push Pull Legs fits clients who train three days a week. Upper Lower 4x fits clients who can train four days, and it pairs arm and shoulder exercises as supersets.
Can my client train more days a week?
Yes. Pick days a week from 1 to 7 in your copy. Each training day is the next routine, so a six-day week runs Push Pull Legs twice.
Where do the weights come from?
Every weight in the program is empty, so Kovo picks one for each client from their own workouts and adds weight as they get stronger. Type a weight on any set to use exactly that.
Give Push Pull Legs or Upper Lower 4x to your clients
Start your 30-day free trial and copy it from the Kovo library. No credit card required.