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8 Day Push Pull Legs
General
Beginner
Machine strength
Plan Details
The 8 Day Push Pull Legs routine by BlairCantrell is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Day 1
Push Workout A - Chest, Shoulders & Triceps
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Day 2
Pull Workout A - Back, Traps & Biceps
7 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Deadlift
1 Set x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Day 3
Legs Workout A - Quads, Hamstrings & Calves
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Single-Leg Curl
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Day 4
Rest
0 exercises
This day is empty
Day 5
Push Workout B - Chest, Shoulders & Triceps
7 exercises
Barbell Military Press
5 Sets x 6 Reps
Barbell Military Press
1 Set x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 10 Reps
Day 6
Pull Workout B - Back, Traps & Biceps
7 exercises
Barbell Snatch Deadlift
5 Sets x 6 Reps
Barbell Snatch Deadlift
1 Set x 8 Reps
Barbell Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Day 7
Legs Workout B - Quads, Hamstrings & Calves
7 exercises
Barbell Front Squat
5 Sets x 6 Reps
Barbell Front Squat
1 Set x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Day 8
Rest
0 exercises
This day is empty
