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Push-Pull-Legs-Split
General
Intermediate
Machine strength
Plan Details
The Push-Pull-Legs-Split routine by its_Shariff is a 10 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body Focurs Workouts
Routine detail
Day 1
PUSH
8 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Cable High Cross-Over
3 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 2
LEGS
6 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Decline Bench Lunge
3 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Roman Chair Rotational Knee Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
PULL
7 exercises
Cable Pulldown (Underhand)
4 Sets x 10 Reps
Machine Vertical Row (Reverse Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Elliptical Training
2 Sets
Day 4
LOWERBODY
8 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 5
UPPERBODY
8 exercises
Cable V Bar Pulldown
4 Sets x 12 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Elliptical Training
2 Sets
Day 11
PUSH '
9 exercises
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Curl
4 Sets x 8 Reps
Machine Fly
4 Sets x 10 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 8 Reps
Elliptical Training
1 Set
Day 12
LEGS '
7 exercises
Barbell Split Jump
4 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Decline Bench Rotational Sit-Up
4 Sets x 10 Reps
Treadmill Running
1 Set
Day 13
PULL '
8 exercises
Cable Shoulder Extension
5 Sets x 12 Reps
Machine Assisted Pull-Up
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 14
LOWERBODY '
8 exercises
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Dumbbell Step-Up
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 12 Reps
Elliptical Training
1 Set
Day 15
UPPERBODY '
8 exercises
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Shoulder Press
5 Sets x 12 Reps
Cable Pulldown (Underhand)
5 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Elliptical Training
1 Set
