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Artrecord224’s Get Strong Spring 2021 Push/Pull/Legs
General
Intermediate
Barbell
Plan Details
The Artrecord224’s Get Strong Spring 2021 Push/Pull/Legs routine by artrecord is a 13 day workout plan. It is an intermediate level plan to achieve general fitness goals.
4 week cycle of resistance and cardio for total body fitness. Every workout takes about 30-45 minutes. Get in, get it done, and get out! This is a mixed routine of three days a week of resistance and two days a week of cardio. The resistance training follows the push pull legs approach, and each week the main exercise for each resistance day follows the 5/5/3/1 approach of working toward 1rm each cycle. The first week of training each cycle is intended to be done at light weight. This allows a recovery week after maxing out the week before in repeat cycles. I also use this week to really focus on form. Every resistance workout starts with 2-5 minutes of cardio as a warmup. It’s not necessary; skip it if you like. On the last set of each main lift - bench, deadlift and squats - do as many reps as possible so you know when to increase weight. I do resistance Monday, Wednesday, and Friday, and I do cardio and core every Tuesday and Thursday. The cardio day is at day 30. I just pick a cardio exercise and do 30 minutes. And do 1-3 core exercises. On cardio days I add in push-ups. Cardio days are very flexible, do what you like. Resistance days always involve at least one core exercise.
Routine detail
Day 1
Push 8
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Day 2
Pull 8
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 3
Legs 8
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 8 Reps
Box Jump Multiple Response
1 Set x 5 Reps
Day 4
Push 5
Est. 0 min
6 exercises
Barbell Bench Press
7 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 5
Pull 5
Est. 0 min
6 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 6
Legs 5
Est. 0 min
6 exercises
Barbell Squat
7 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Day 7
Push 3
Est. 0 min
7 exercises
Barbell Bench Press
2 Sets x 5 Reps
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Day 8
Pull 3
Est. 0 min
7 exercises
Barbell Deadlift
2 Sets x 5 Reps
Barbell Deadlift
5 Sets x 3 Reps
Barbell Clean
1 Set x 5 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 9
Legs 3
Est. 0 min
9 exercises
Stationary Bike
1 Set
Barbell Squat
2 Sets x 5 Reps
Barbell Squat
5 Sets x 3 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Day 10
Push 1
Est. 0 min
11 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Bench Press
1 Set x 3 Reps
Barbell Bench Press
3 Sets x 1 Reps
Barbell Military Press
3 Sets x 5 Reps
Barbell Military Press
1 Set x 3 Reps
Barbell Military Press
3 Sets x 1 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Dumbbell One-Arm Front Raise
2 Sets x 8 Reps
Day 11
Pull 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Deadlift
1 Set x 3 Reps
Barbell Deadlift
3 Sets x 1 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 12
Legs 1
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Squat
1 Set x 3 Reps
Barbell Squat
3 Sets x 1 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Rocket Jump
2 Sets x 5 Reps
Day 30
Cardio
Est. 0 min
11 exercises
Walking
1 Set
Rowing
3 Sets
Stationary Bike
3 Sets
Push-Up
1 Set x 8 Reps
Plank
1 Set
Elliptical Training
1 Set
Treadmill Running
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
