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push pull legs
General
Intermediate
Machine strength
Plan Details
The push pull legs routine by Nik1977 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 59 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
barbell standing push press
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Day 2
Pull A
Est. 49 min
7 exercises
T Bar Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Day 3
Legs A
Est. 48 min
7 exercises
Donkey Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 5
Push B
Est. 63 min
10 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Air Bike
3 Sets x 8 Reps
dumbbell bench press with bands
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
dumbbell bench press with bands
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 6
Pull B
Est. 60 min
8 exercises
EZ Bar Curl
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 8 Reps
Day 7
Legs B
Est. 48 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 8 Reps
Donkey Calf Raise
4 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
