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THE PUSHING AND THE PULLING AND THE LEGGING
Cutting
Advanced
Machine strength
Plan Details
The THE PUSHING AND THE PULLING AND THE LEGGING routine by huyhtran is a 15 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Matt Ogus' Legs/Push/Pull routine with Alternative Days to mix things up INFO: - Workout "week" is not 7 days long. - 6 hypertrophy workouts = 1 week - 6 strength workouts = 1 week - I alternate strength weeks with hypertrophy weeks - Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week ***** Deload week after 3rd week. What you should not do: * Do not Skip deload weeks. * Do not Skip rest days. * Do not slack on your nutrition. * Make sure you're getting enough sleep every night. What you can do: * You could add a maximum of one additional exercise with a low number of sets for a lagging muscle group(example:I want to better my lower biceps so i will add 2 sets of preacher curls after my biceps exercises)
Routine detail
Day 1
Push A (Hypertrophy)
Est. 112 min
11 exercises
Barbell Incline Bench Press
6 Sets x 10 Reps
EZ Bar French Press
7 Sets x 5 Reps
Bench Dip
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
6 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 15 Reps
Barbell Military Press
7 Sets x 5 Reps
Elliptical Training
1 Set
Leverage Chest Press
6 Sets x 10 Reps
Smith Machine Upright Row
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 10 Reps
Barbell Bench Press
7 Sets x 5 Reps
Day 2
Pull A (Hypertrophy)
Est. 105 min
12 exercises
Pendlay Rows
7 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 12 Reps
Weighted Hanging Knee Raise
5 Sets x 10 Reps
Hanging Knee Raise
5 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Step Machine
1 Set
Barbell Curl
7 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 8 Reps
Day 3
Legs A (Hypertrophy)
Est. 76 min
11 exercises
Dragon Flag
4 Sets x 12 Reps
Stationary Bike
1 Set
Barbell Hack Squat
5 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Jump Squat
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Barbell Squat
7 Sets x 5 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 4
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 5
Push B (Hypertrophy)
Est. 121 min
12 exercises
Elliptical Training
1 Set
Barbell Seated Press
10 Sets x 3 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 15 Reps
Sit-Up
1 Set x 200 Reps
Smith Machine Bench Press
10 Sets x 3 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
8 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Day 6
Pull B (Hypertrophy)
Est. 118 min
14 exercises
Jump Rope
1 Set
Chin-Up with Knee Raise
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
8 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 20 Reps
Rowing
1 Set
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Walking
1 Set
Cable Seated Row
10 Sets x 3 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable One-Arm Preacher Curl (Reverse)
3 Sets x 20 Reps
Day 7
Legs B (Hypertrophy)
Est. 95 min
11 exercises
Barbell Deep Squat
10 Sets x 3 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Frog Sit-Up
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Barbell Rocking Standing Calf Raise
4 Sets x 12 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Step Machine
1 Set
Day 8
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 9
Push A (STRENGTH)
Est. 129 min
13 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Upright Row
4 Sets x 15 Reps
Barbell Tricep Extension (Supine)
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Incline Bench Press (Palms in)
4 Sets x 15 Reps
Barbell Front Raise
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
4 Sets x 12 Reps
Barbell Military Press
5 Sets x 12 Reps
Elliptical Training
1 Set
Weighted Tricep Dip
5 Sets x 12 Reps
Day 10
Pull A (Strength)
Est. 120 min
13 exercises
Elliptical Training
1 Set
Dumbbell Reverse Fly
5 Sets x 10 Reps
Decline Bench Ab Reach
4 Sets x 12 Reps
Decline Bench Weighted Twist
4 Sets x 12 Reps
Stability Ball Dumbbell Sit-Up
4 Sets x 12 Reps
V-Up
3 Sets x 12 Reps
Dumbbell Deadlift
5 Sets x 12 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
5 Sets x 12 Reps
Dumbbell Alternating Incline Curl
5 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 12 Reps
Barbell One-Arm Row
5 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 11
Legs A (STRENGTH)
Est. 115 min
14 exercises
Decline Crunch
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Cable Pull Through
4 Sets x 20 Reps
Decline Bench Ab Reach
3 Sets x 15 Reps
Step Machine
1 Set
Machine Seated Leg Curl
3 Sets x 10 Reps
Jump Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Squat
5 Sets x 12 Reps
Band Sit-Up
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Day 12
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 15
Pull B (STRENGTH)
Est. 79 min
10 exercises
Machine One-Arm Pulldown
4 Sets x 8 Reps
Dumbbell Incline Alternating Hammer Curl
6 Sets x 7 Reps
Elliptical Training
1 Set
Smith Machine Bent-Over Row
6 Sets x 7 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Cable One-Arm Preacher Curl
4 Sets x 8 Reps
Cable One-Arm Preacher Curl (Reverse)
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 20 Reps
Day 16
Push B (STRENGTH)
Est. 104 min
13 exercises
Stability Ball Cable Fly
5 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 7 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Kickback (Reverse Grip)
3 Sets x 10 Reps
Elliptical Training
1 Set
Barbell Push Press
6 Sets x 7 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Incline Bench Press
6 Sets x 7 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Barbell Military Press
5 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Leverage Chest Press
3 Sets x 10 Reps
Day 17
Legs B (STRENGTH)
Est. 99 min
12 exercises
Decline Bench Ab Reach
4 Sets x 12 Reps
Band Sit-Up
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Bench Leg Raise (Supine)
4 Sets x 12 Reps
Running
1 Set
Barbell Hack Squat
4 Sets x 10 Reps
Jump Squat
4 Sets x 12 Reps
Bodyweight Lunge
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
6 Sets x 7 Reps
Walking
1 Set
Smith Machine Deadlift
5 Sets x 10 Reps
