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Push-Pull-Legs / Upper-Lower
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push-Pull-Legs / Upper-Lower routine is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This Push-Pull-Legs combined with Upper-Lower workout split is best suited for a rest day on Thursday, after ‘Legs’ on Wednesday, and another rest day on Sunday, after ‘Lower’ on Saturday.
Routine detail
Mon
Push - Chest, Shoulders, Triceps
Est. 0 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Stability Ball Dip
4 Sets x 12 Reps
Tue
Pull - Upper Back, Lower Back, Biceps
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
2 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
2 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wed
Legs - Quads, Hamstrings, Glutes, Calves
Est. 0 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Fri
Upper - Chest, Shoulders, Back, Arms
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Prone Incline Shrug
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 10 Reps
Sat
Lower - Upper Legs, Lower Legs, Glutes, Abs
Est. 0 min
11 exercises
Barbell Squat
2 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 16 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 8 Reps
