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Push Pull
General
Intermediate
Machine strength
Plan Details
The Push Pull routine by Kidakay is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Lower
Est. 42 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 7 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Upper
Est. 53 min
6 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Cable Seated Row
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 7 Reps
V-Grip Pulldown
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 3
Lower
Est. 60 min
7 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Reverse Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Day 4
Push
Est. 50 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Day 5
Pull
Est. 56 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Straight-arm pulldown
2 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Reverse Pec Deck
3 Sets x 15 Reps
Day 7
Forearm
Est. 22 min
1 exercise
Gripper
10 Sets x 10 Reps
