Loading...
Push/Pull/Legs
General
Beginner
Machine strength
Plan Details
The Push/Pull/Legs routine by mdneal is a 7 day workout plan. It is a beginner level plan to achieve general 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
Day 1
Push Heavy
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
8 Sets x 4 Reps
Cable Mid Chest Crossover
10 Sets x 4 Reps
Barbell Military Press
8 Sets x 4 Reps
Dumbbell Lateral Raise
10 Sets x 3 Reps
Cable Tricep Pushdown (Rope)
10 Sets x 3 Reps
Dip
10 Sets x 3 Reps
Day 2
Pull Heavy
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Dumbbell Bent-Over Row
8 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
10 Sets x 4 Reps
Machine Seated Row
10 Sets x 4 Reps
Dumbbell Shoulder Shrug
10 Sets x 3 Reps
Dumbbell Seated Bicep Curl
10 Sets x 3 Reps
Dumbbell Hammer Curl
10 Sets x 3 Reps
Day 3
Legs Heavy
6 exercises
Barbell Squat
5 Sets x 5 Reps
Smith Machine Deadlift
5 Sets x 4 Reps
Dumbbell Squat
12 Sets x 12 Reps
Machine Leg Extension
12 Sets x 12 Reps
Machine Kneeling Leg Curl
12 Sets x 4 Reps
Hack Calf Raise
15 Sets x 4 Reps
Day 4
Rest
0 exercises
This day is empty
Day 5
Push Light
7 exercises
Barbell Incline Bench Press
12 Sets x 4 Reps
Machine Fly
12 Sets x 4 Reps
Dumbbell Bench Press
12 Sets x 4 Reps
Dumbbell Seated Shoulder Press
12 Sets x 4 Reps
Dumbbell Bent-Over Raise
12 Sets x 3 Reps
Dumbbell Tricep Extension
12 Sets x 3 Reps
Cable Shoulder Extension
15 Sets x 3 Reps
Day 6
Pull Light
7 exercises
Barbell Bent-Over Row (Reverse Grip)
12 Sets x 4 Reps
T Bar Row
15 Sets x 4 Reps
Machine Lat Pulldown
12 Sets x 4 Reps
Cable Seated Row
15 Sets x 4 Reps
Dumbbell Shoulder Shrug
15 Sets x 3 Reps
Dumbbell Seated Bicep Curl
12 Sets x 3 Reps
Preacher Curl Machine
15 Sets x 3 Reps
Day 7
Legs Light
6 exercises
Barbell Front Squat
12 Sets x 4 Reps
Smith Machine Stiff-Leg Deadlift
12 Sets x 4 Reps
Dumbbell Plie Squat
20 Sets x 4 Reps
Machine Leg Extension
20 Sets x 4 Reps
Machine Kneeling Leg Curl
15 Sets x 4 Reps
Hack Calf Raise
20 Sets x 4 Reps
