Loading...
Push/Pull/Legs
Cutting
Intermediate
Barbell
Plan Details
The Push/Pull/Legs routine by jdhardy is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 Days on, 1 day off (cardio), repeat. Progressive style in that every other 3 day cycle is for strength in the base move. Start with a Base load that is relatively easy to finish all sets and reps on first 6 days. Move to an Intro load where you finish the sets and reps, but the last rep or 2 is strenuous during your next 6 sessions. Move to an overload the next 6 days where the last reps of sets are very difficult with some failure over next 6 sessions. Finally, move to a shock load, where failure is the norm. This is where drop sets and rest/pause sets should be utilized. Repeat this process to continue strength gains. Your weights should increase with the start of every new cycle.
Routine detail
Day 1
Push - Strength/Muscle
Est. 61 min
6 exercises
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Seated Press
3 Sets x 7 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Day 2
Pull - Strength/Muscle
Est. 64 min
6 exercises
Barbell Deadlift
4 Sets x 7 Reps
Hammer Strength Iso Pull Down
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Curl
4 Sets x 7 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Day 3
Legs - Strength/Muscle
Est. 60 min
5 exercises
Barbell Squat
4 Sets x 7 Reps
Barbell Front Squat
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Hammer Standing single Leg Curl
3 Sets x 7 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Cardio
Est. 0 min
0 exercises
This day is empty
Day 5
Push - Muscle
Est. 63 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
1 Set x 20 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
1 Set x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 15 Reps
Day 6
Pull - Muscle
Est. 65 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Deadlift
1 Set x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Day 7
Legs - Muscle
Est. 61 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Squat
1 Set x 20 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
