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Main Push/Pull/Legs
General
Intermediate
Machine strength
Plan Details
The Main Push/Pull/Legs routine by RyanSwanson is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Shoulders/Triceps
Est. 58 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Back/Biceps
Est. 58 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Shrug
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Day 3
Legs/Abs
Est. 72 min
7 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Decline Crunch
3 Sets x 12 Reps
Plank
4 Sets
