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Push Pull Legs
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Push Pull Legs routine by SSTAN is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs
Routine detail
Day 1
Push
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
2 Sets x 10 Reps
EZ Bar French Press
2 Sets x 10 Reps
Day 2
Pull
Est. 0 min
6 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 10 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dumbbell Incline Hammer Curl
2 Sets x 10 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 6 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Barbell Hack Squat
2 Sets x 10 Reps
Barbell Good Morning
2 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 12 Reps
