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3 Day Push Pull Leg
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The 3 Day Push Pull Leg routine by moonbnny is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
First exercise on each day is a warmup. Use lower weight then load for following 5x5 working set.
Routine detail
Day 1
Push
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Flys
3 Sets x 8 Reps
Day 2
Pull
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 3
Leg
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
