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Push Pull Leg
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Push Pull Leg routine by noelle.kobayashi is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Push Pull Leg with Core if needed for days you need to rest. Targeted for cutting or bulking depending on reps and sets
Routine detail
Day 1
Pull
Est. 146 min
17 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
6 Sets x 15 Reps
Single Cable Lat Pulldown
5 Sets x 15 Reps
Cable One-Arm Lat Pulldown
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Pull-Up
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Hammer Cheat Curl
4 Sets x 15 Reps
Dumbbell Incline Curl
4 Sets x 15 Reps
Pronated Curl
4 Sets x 15 Reps
Supinated Curl
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Barbell Rack Pull
4 Sets x 15 Reps
Barbell One-Arm Row
4 Sets x 15 Reps
Barbell Row
4 Sets x 15 Reps
Day 2
Push
Est. 126 min
14 exercises
Elliptical Training
2 Sets
Barbell Bench Press
5 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15 Reps
Barbell Incline Bench Press
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Machine Dip
4 Sets x 15 Reps
Machine Assisted Dip
4 Sets x 15 Reps
Modified Push-Up to Forearms
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Day 3
Leg
Est. 223 min
21 exercises
Jump Rope
4 Sets
Elliptical Training
1 Set
Barbell Hip Thrust
5 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Donkey Cable Kickbacks
4 Sets x 15 Reps
Cable Side Kicks
4 Sets x 15 Reps
Hack Squat (Reverse Position)
4 Sets x 15 Reps
Box Jump Multiple Response
4 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Rope Pistol Squats
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Single Leg Hip Thrust
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Machine Leg Press (Wide Stance)
5 Sets x 15 Reps
Day 4
Pull #2
Est. 112 min
13 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
6 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Cable One-Arm Lat Pulldown
5 Sets x 15 Reps
Barbell Row
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Pull Up
4 Sets x 15 Reps
Cable Kneeling Crunch
4 Sets x 15 Reps
Machine Seated Row
4 Sets
Machine Reverse Fly
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Day 5
Push #2
Est. 151 min
17 exercises
Elliptical Training
1 Set
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Upright Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Cable Tricep Kickback
4 Sets x 15 Reps
Machine Assisted Dip
4 Sets x 15 Reps
Machine Seated Tricep Dip
5 Sets x 15 Reps
Machine Inner Chest Press
4 Sets x 15 Reps
Machine Shoulder Press
6 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Day 6
Leg #2
Est. 210 min
26 exercises
Elliptical Training
1 Set
Barbell Hip Thrust
4 Sets x 15 Reps
Barbell Bulgarian Split Squat
4 Sets x 15 Reps
Dumbbell Reverse Lunge
4 Sets x 15 Reps
Kickstand Romanian Deadlift
4 Sets x 15 Reps
1 3/4 Goblet Squat
4 Sets x 15 Reps
Dumbbell Single-Leg Squat
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Barbell Romanian Deadlift
4 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
5 Sets x 15 Reps
Glute Master
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Donkey Cable Kickbacks
4 Sets x 15 Reps
Cable Pull Through
4 Sets x 15 Reps
Cable Leg Kickback
4 Sets x 15 Reps
Cable Side Kicks
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Dumbbell Deadlift
4 Sets x 15 Reps
Trap RDL
4 Sets x 15 Reps
Day 7
CORE DAY
Est. 184 min
27 exercises
Elliptical Training
1 Set
Jump Rope
4 Sets
Hanging Knee Raise
4 Sets x 15 Reps
Single Leg Plate Crunch
4 Sets x 15 Reps
Plank
4 Sets
Toe Touches
4 Sets x 15 Reps
Back Hyperextension
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Hanging Leg Raise
5 Sets x 15 Reps
Stability Ball Crunch
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Cable Wood Chop
4 Sets x 15 Reps
Reach Ups
4 Sets
Crunch Reach Through
4 Sets
Weighted Flutter Kicks
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Plank Side to Side
4 Sets
Plank Up and Down
4 Sets
Crunch
4 Sets x 15 Reps
V-Up
4 Sets x 15 Reps
Crunch Hold
4 Sets
Leg Pull-In
4 Sets x 15 Reps
Floor Taps
4 Sets x 15 Reps
V Tucks
4 Sets x 15 Reps
Mountain Climber
4 Sets x 15 Reps
