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Pull/Push/Legs - Generation X
General
Intermediate
Machine strength
Plan Details
The Pull/Push/Legs - Generation X routine by nuggi is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Pull / Push / Legs Thursday: HIIT or Slow cardio for 20 minutes. Sunday: Rest or Legs again
Routine detail
Mon
Pull 1 (Dropset Excs. 4)
Est. 67 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Barbell Shrugs
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Ez-bar 21's
2 Sets x 21 Reps
Cable Reverse Fly
5 Sets x 12 Reps
Tue
Push 1
Est. 71 min
9 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Chest dips
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Wed
Legs 1 (Dropset Excs. 2/6)
Est. 61 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Romanian Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
5 Sets x 8 Reps
Machine Calf Raise
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Thu
Cardio/Shoulders/Abs
Est. 35 min
4 exercises
Elliptical Training
1 Set
Barbell Shoulder Press
3 Sets x 5 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Fri
Pull 2 (Dropset Excs. 4)
Est. 64 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Seated Row
5 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Shrugs
4 Sets x 8 Reps
Preacher Curl Machine
5 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Sat
Push 2 (Dropset Excs. 4)
Est. 75 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Cable Incline Fly
4 Sets x 8 Reps
Chest dips
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
EZ-Bar Skull crushers
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
