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Athlean X push pull legs
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Athlean X push pull legs routine by Andreamster is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
push 1
Est. 78 min
8 exercises
Barbell Bench Press
5 Sets x 6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 20 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Day 2
pull 1
Est. 53 min
6 exercises
Barbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Barbell Deadlift
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Day 3
legs
Est. 45 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell Single-Leg Cobra
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Day 4
push 2
Est. 63 min
7 exercises
Barbell Overhead Front Raise
4 Sets x 6 Reps
Dumbbell Prone Incline Shrug
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Single-Leg Push-Up
3 Sets x 15 Reps
Day 5
pull 2
Est. 62 min
8 exercises
Barbell Snatch Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
