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Push Pull Legs
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push Pull Legs routine by R1A7 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
PPL
Routine detail
Mon
PUSH 1
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Tue
PULL 2
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Cable Pulldown (Underhand)
2 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Inner Bicep Curl
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Thu
LEGS 1
Est. 0 min
10 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Fri
PULL 1
Est. 0 min
10 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Sat
PUSH 2
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Sun
LEGS 2
Est. 0 min
9 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Jump Rope
3 Sets
