Loading...
Push,Pull,Legs-Heavy and Hypertrophy
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push,Pull,Legs-Heavy and Hypertrophy routine by jjohnnyboii is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push,Pull,Legs(Heavy and Hypertrophy)
Routine detail
Mon
Heavy Push
Est. 0 min
9 exercises
Barbell Bench Press
4 Sets x 3 Reps
Barbell Incline Bench Press
4 Sets x 4 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 5 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Walking
1 Set
Tue
Heavy Pull
Est. 0 min
10 exercises
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Walking
1 Set
Wed
Heavy Legs&Abs
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 3 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Plank
3 Sets
Walking
1 Set
Thu
Hypertrophy Push
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Walking
1 Set
Fri
Hypertrophy Pull
Est. 0 min
10 exercises
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Walking
1 Set
Sat
Hypertrophy Legs&Abs
Est. 0 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Seated Leg Tuck
3 Sets x 12 Reps
Mountain Climber
3 Sets
Plank
3 Sets
Walking
1 Set
