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Push Pull Legs
General
Intermediate
Dumbbell
Plan Details
The Push Pull Legs routine by masterbarbosa is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push Pull Legs com variação de intensidade This would be the first workout of the week: High Bar Squat – Strength ( I would choose 5×5, 6×3 or 5×1) Press – Reps (I would chose 5×8, 3×10, or 2×15) Deadlift – Speed/Technique (8-10 sets of 2-4 reps) The Next workout would be like this: High Bar Squat – Reps Press – Speed Deadlift – Strength The workout after would be: High Bar Squat – Speed/Technique Press – Strength Deadlift – Reps
Routine detail
Day 1
Legs
Est. 45 min
5 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Reverse Lunge
5 Sets x 8 Reps
Barbell Good Morning
5 Sets x 12 Reps
Sit-Up
4 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Day 2
Push
Est. 55 min
5 exercises
Barbell Military Press
6 Sets x 3 Reps
Barbell Bench Press
5 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Day 3
Pull
Est. 47 min
6 exercises
Barbell Squat
2 Sets x 5 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Deadlift
5 Sets x 1 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Pull-Up
5 Sets x 8 Reps
Day 4
Optional Day
Est. 66 min
6 exercises
Weighted Tricep Dip
10 Sets x 8 Reps
Chin-Up with Knee Raise
10 Sets x 5 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
