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IJC 3-6Days Plan
AUTOPLAY
General
Beginner
Machine strength
Plan Details
The IJC 3-6Days Plan routine by vfzwskdp is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
https://www.bradnewtonfitness.com/the-ultimate-beginner-guide-push-pull-legs/#Basic_Push_Pull_Legs_Routines
Routine detail
Day 1
Push
Est. 0 min
11 exercises
Machine Bench Press
3 Sets x 8 Reps
Pause 2min
1 Set
Barbell Incline Bench Press
3 Sets x 8 Reps
Pause 3min
1 Set
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Pause 2min
1 Set
Barbell Military Press
3 Sets x 8 Reps
Pause 3min
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Pause 2min
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Day 2
Pull
Est. 0 min
11 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Pause 2min
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Pause 3min
1 Set
EZ Bar Curl
3 Sets x 10 Reps
Pause 2min
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Pause 3min
1 Set
Dumbbell Hammer Curl
3 Sets x 8 Reps
Pause 3min
1 Set
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Day 3
Leg
Est. 0 min
11 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Pause 2min
1 Set
Barbell Squat
3 Sets x 8 Reps
Pause 3min
1 Set
Bulgarian Split squat
3 Sets x 8 Reps
Pause 3min
1 Set
Machine Leg Press
3 Sets x 8 Reps
Pause 3min
1 Set
Bodyweight Lunge
3 Sets x 10 Reps
Pause 2min
1 Set
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Split
Est. 0 min
0 exercises
This day is empty
