Push Pull Leg

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push pull leg

Leg Day Quad 7 exercises, 0 min

Barbell Squat	4x10 reps	rest: 60s
Barbell Romanian Deadlift	3x10 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s

Push Day 8 exercises, 0 min

Barbell Bench Press	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Cable Cross-Over	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Cable Rope Face Pull	3x8 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s

Pull Day 6 exercises, 0 min

Leg Day Hamstring 6 exercises, 0 min

Barbell Deadlift	5x5 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Romanian Deadlift	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x12 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s

Abs 5 exercises, 0 min

Arm 6 exercises, 0 min

EZ Bar Curl	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s