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Dr. Stoltz Push/Pull
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Dr. Stoltz Push/Pull routine by gregstoltz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Dr Greg Stoltz push & pull exercise routine. Program created on November 9 2022. Feel free to change as necessary to fit your own needs
Routine detail
Mon
Dumbbell Focus
Est. 71 min
10 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
2 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Dumbbell Seated Shoulder Press
2 Sets x 10 Reps
Dumbbell Lunge
2 Sets x 10 Reps
Plank
5 Sets
Dumbbell Side Lunge
2 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 10 Reps
Indoor Cycling
1 Set
Wed
Barbell Focus
Est. 66 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
2 Sets x 10 Reps
Barbell Push Press
2 Sets x 12 Reps
Barbell Squat
2 Sets x 10 Reps
Barbell Deadlift
2 Sets x 10 Reps
Landmine Rotations
2 Sets x 10 Reps
Dead Bug
4 Sets x 10 Reps
Leverage Machine High Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Indoor Cycling
1 Set
Fri
Machine Focus
Est. 83 min
11 exercises
Treadmill Running
1 Set
Leverage Incline Chest Press
2 Sets x 10 Reps
Cable Rope Seated Row
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Cable Front Raise
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 10 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Stationary Bike
1 Set
Any
Day 4
Est. 81 min
10 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Plank
3 Sets
Barbell Squat
4 Sets x 5 Reps
Barbell Push Press
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Stationary Bike
1 Set
