Loading...
Aravind's Split (Legs, Push, Pull, Repeat, Rest)
General
Intermediate
None
Plan Details
The Aravind's Split (Legs, Push, Pull, Repeat, Rest) routine by Aravind_Ram is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
1. Add supersets once in 3 weeks. 2. Take 1 week Deload after 8 weeks of progressive overload. 3. Weight selection must be 8 to 12 rep range. 4. Same weights on all sets.
Routine detail
Mon
Leg A
Est. 57 min
7 exercises
Barbell Squat
3 Sets x 7 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Smith Machine Standing Calf Raises
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Tue
Push A
Est. 169 min
20 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell JM Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 16,15,13,6,4 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 17,17,16 Reps
Weighted Tricep Dip
4 Sets x 8,8,8,6 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12,11,11 Reps
Dumbbell Seated Side Lateral Raise
10 Sets x 12,12,12,12,12,10,7,10,10,12 Reps
Barbell Seated Tricep Extension
3 Sets x 10,11,11 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 14 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Low-to-High Cable Fly
3 Sets x 15 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Wed
Pull A
Est. 54 min
7 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Rope Lat Pulldown
5 Sets x 15,15,15,6,4 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Thu
Leg B
Est. 85 min
11 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Bodyweight Sumo Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Fri
PushB
Est. 69 min
8 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 15 Reps
Weighted Tricep Dip
4 Sets x 8,8,8,6 Reps
Cable Lateral Raise
5 Sets x 15,15,15,15,11 Reps
Barbell Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,8,10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20,17,15 Reps
Sat
Pull B
Est. 47 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine T Bar Reverse Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12,11,12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
