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Lean Muscle Push/Pull
AUDIO TIP
General
Intermediate
None
Plan Details
The Lean Muscle Push/Pull routine by dirksteynberg is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Here is an efficient push–pull split workout routine focused on building lean muscle and strength using compound movements. Each session is designed to fit within 40 minutes and utilizes kettlebells, Smith machine, bench, dumbbells, barbells, and a pull-up bar, prioritizing multi-joint lifts for maximum efficiency and muscle recruitment.
Routine detail
Mon
Push
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Push-Up
3 Sets x 12 Reps
Tue
Pull
Est. 0 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Kettlebell Swing
3 Sets x 8 Reps
Wed
Run
Est. 0 min
1 exercise
Running
1 Set
Thu
Callisthenics
Est. 0 min
6 exercises
Pull-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Straight Arm Plank
3 Sets
Fri
Run
Est. 0 min
1 exercise
Running
1 Set
