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Ultimate Push/Pull Split
General
Intermediate
Barbell
Plan Details
The Ultimate Push/Pull Split routine by benwillcox is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Make Gains
Routine detail
Day 1
Push - Bench
Est. 24 min
8 exercises
Barbell Bench Press
1 Set x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Shrug - L lateral SS
2 Sets x 12 Reps
Bench Dip - Body Up SS
2 Sets x 12 Reps
Svend Press - DB Fly
2 Sets x 12 Reps
Ab Work
2 Sets x 15 Reps
Day 2
Pull - Deadlift
Est. 25 min
8 exercises
Barbell Deadlift
1 Set x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Pull Up - Rack Pull
2 Sets x 12 Reps
Leg Curl - Glute Bridge
2 Sets x 12 Reps
DB Incline Curl - Standing Hammer
2 Sets x 12 Reps
Calf Work
2 Sets x 15 Reps
Day 3
Push - Press
Est. 23 min
8 exercises
Barbell Push Press
1 Set x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
BB Linear Jammer
3 Sets x 8 Reps
Dips - Pushups
2 Sets x 12 Reps
Reverse Grip Triceps Pushdown - Overhead Triceps Extension w/ rope
2 Sets x 12 Reps
Alternating DB Press - Rear/Front/Lateral DB Raise
2 Sets x 12 Reps
Ab Work
2 Sets x 15 Reps
Day 4
Pull Squat
Est. 24 min
8 exercises
Barbell Squat
1 Set x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
WG - CG Lat Pulldown
2 Sets x 12 Reps
Glute Kickback - Kettle Squat
2 Sets x 12 Reps
BB Spider - DB Zottman Curl
2 Sets x 12 Reps
Calf Work
2 Sets x 15 Reps
