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Pull / Legs / Push - Monthly Workout
AUTOPLAY
General
Intermediate
Machine strength
Plan Details
The Pull / Legs / Push - Monthly Workout routine by FrankoMorataya is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PULL: Back/Trapezoid/Biceps | LEGS: Quads (F)/Hamstrings (B)/Calves | PUSH: Chest/Shoulders/Tricep | CORE: Abs
Routine detail
Day 1
PULL|MCH - Back | Trapezoid | Biceps - Quick | Low Weight
Est. 49 min
6 exercises
Cable Elevated Row
4 Sets x 15 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Smith Machine Shrug
4 Sets x 15 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Day 2
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 3
LEGS|MCH - Quick | Low Weight
Est. 49 min
6 exercises
Machine Seated Leg Curl
4 Sets x 15 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Cable Pull Through
4 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 15 Reps
Day 4
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 5
PUSH|MCH - Chest | Shoulders | Triceps - Quick | Low Weight
Est. 51 min
6 exercises
Machine Fly
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Cable Front Raise
4 Sets x 15 Reps
Cable High Pulley Tricep Extension
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Day 6
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 7
CORE | ABS
Est. 0 min
0 exercises
This day is empty
Day 8
PULL|DBB - Back | Trapezoid | Biceps - Slow | High Weight
Est. 59 min
7 exercises
Rowing
1 Set
Dumbbell Rear Delt Row
3 Sets x 6 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Weight Plate Shrug
3 Sets x 6 Reps
Cable Rope Hammer Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 6 Reps
Day 9
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 10
LEGS|DBB - Slow | High Weight
Est. 64 min
7 exercises
Rowing
1 Set
Barbell Bench Squat
3 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Day 11
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 12
PUSH|DBB - Chest | Shoulders | Triceps - Slow | High Weight
Est. 32 min
7 exercises
Dumbbell Decline Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Arnold Press with Bench 80°
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
EZ Bar French Press
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 6 Reps
Day 13
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 14
CORE | ABS
Est. 0 min
0 exercises
This day is empty
Day 15
PULL|MCH - Back | Trapezoid | Biceps - Slow | High Weight
Est. 32 min
6 exercises
Cable Elevated Row
4 Sets x 6 Reps
Cable Bicep Curl
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 6 Reps
Smith Machine Shrug
4 Sets x 6 Reps
Machine Bicep Curl (Reverse Grip)
4 Sets x 6 Reps
Cable Rope Hammer Curl
4 Sets x 6 Reps
Day 16
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 17
LEGS|MCH - Slow | High Weight
Est. 32 min
6 exercises
Machine Seated Leg Curl
4 Sets x 6 Reps
Machine Single-Leg Extension
4 Sets x 6 Reps
Machine Single-Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
4 Sets x 6 Reps
Cable Pull Through
4 Sets x 6 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 6 Reps
Day 18
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 19
PUSH|MCH - Chest | Shoulders | Triceps - Slow | High Weight
Est. 33 min
6 exercises
Machine Fly
4 Sets x 6 Reps
Leverage Incline Chest Press
4 Sets x 6 Reps
Cable Reverse Fly
4 Sets x 6 Reps
Cable Front Raise
4 Sets x 6 Reps
Cable High Pulley Tricep Extension
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Day 20
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 21
CORE | ABS
Est. 0 min
0 exercises
This day is empty
Day 22
PULL|DBB - Back | Trapezoid | Biceps - Quick | Low Weight
Est. 48 min
6 exercises
Dumbbell Rear Delt Row
3 Sets x 15 Reps
Dumbbell Deadlift
3 Sets x 15 Reps
Weight Plate Shrug
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Day 23
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 24
LEGS|DBB - Quick | Low Weight
Est. 38 min
6 exercises
Barbell Bench Squat
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 12 Reps
Day 25
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 26
PUSH|DBB - Chest | Shoulders | Triceps - Quick | Low Weight
Est. 42 min
7 exercises
Dumbbell Decline Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Arnold Press with Bench 80°
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Day 27
CARDIO | REST
Est. 0 min
0 exercises
This day is empty
Day 28
CORE | ABS
Est. 0 min
0 exercises
This day is empty
