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Push Pull Legs (3 day cycle)
Cutting
Beginner
Machine strength
Plan Details
The Push Pull Legs (3 day cycle) routine by FatherMischief is a 8 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
This is a six day push-pull-legs routine designed for someone who is starting out, or returning after a long break. Options: Days 1-6: Hypertrophy Days 1-6: Strength Days 1-3 Hypertrophy and 4-6 Strength Days 1-3 Strength and 4-6 Hypertrophy
Routine detail
Mon
Day 1: Push
Est. 107 min
9 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Tue
Day 2: Pull
Est. 113 min
10 exercises
Pull-Up
4 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Elliptical Training
1 Set
Barbell Curl
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 5 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Wed
Day 3: Legs
Est. 108 min
10 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Elliptical Training
1 Set
Thu
Day 4: Push
Est. 108 min
9 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Machine Dip
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 25 Reps
Elliptical Training
1 Set
Fri
Day 5: Pull
Est. 112 min
11 exercises
Leverage Machine Iso Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 5 Reps
Pull-Up
4 Sets x 5 Reps
Barbell Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Elliptical Training
1 Set
Machine Reverse Fly
4 Sets x 8 Reps
Sat
Day 6: Legs
Est. 108 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 10 Reps
Elliptical Training
1 Set
Sun
Day 7: Rest
Est. 0 min
0 exercises
This day is empty
Any
Mornings Days 1 - 6
Est. 26 min
7 exercises
Side Plank
1 Set x 8 Reps
Plank
1 Set
Mountain Climber
1 Set x 25 Reps
Leg Raise
1 Set x 25 Reps
Abdominal Pendulum
1 Set x 25 Reps
Weight Plate Russian Twist
1 Set x 25 Reps
Bench Weighted Decline Crunch
1 Set x 25 Reps
