Loading...
gvgtw full week push pull legs
Bulking
Intermediate
Machine strength
Plan Details
The gvgtw full week push pull legs routine is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Mon
Leg Day 1
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Tue
Chest Shoulders Triceps Day 2
6 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Push-Up
2 Sets
Wed
Back Biceps Day 2
10 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
2 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Machine Iso Lateral High Row
2 Sets x 15 Reps
Barbell Snatch Shrug
3 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Thu
Leg Day 2
7 exercises
Barbell Deadlift
4 Sets x 4 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 30 Reps
Machine Calf Raise
3 Sets x 10 Reps
Fri
Chest Shoulders Triceps Day 1
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Sat
Running Day
1 exercise
Running
1 Set
Sun
Back Biceps Day 2
9 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Band Reverse Fly
2 Sets x 20 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
