Push/Pull split - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

Push/Pull split - JEFIT

Push/Pull split banner

Push/Pull split

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Push/Pull split routine by bigdaddytim is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Day 1

Push day

Est. 0 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 4,6,6,6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

4 Sets x 10,12,12,12 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

4 Sets x 12,15,15,15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbell bench hold Demonstration

Dumbell bench hold

2 Sets x 8 Reps

high rep rope face pull Demonstration

high rep rope face pull

3 Sets x 20 Reps

Day 2

Pull

Est. 0 min

10 exercises

Pull-Up Demonstration

Pull-Up

3 Sets x 6,8,8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10,12,12 Reps

Omni-grip lat pulldown Demonstration

Omni-grip lat pulldown

3 Sets x 12,15,15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 15 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 15,20,20 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 6,8 Reps

Cross Body Hammer Curl Demonstration

Cross Body Hammer Curl

2 Sets x 8,10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 15,20 Reps

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)

1 Set

Dumbbell wrist twist Demonstration

Dumbbell wrist twist

1 Set

Day 3

Leg day

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 4,6,6 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

2 Sets x 20 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 10,12,12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 20 Reps

Day 4

Push day 2

Est. 0 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

2 Sets x 4,6 Reps

Narrow grip bench press Demonstration

Narrow grip bench press

3 Sets x 8,10,10 Reps

Dip Demonstration

Dip

2 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10,12,12 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 12,15,15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12,15,15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12,15,15,15 Reps

Medice ball push up Demonstration

Medice ball push up

2 Sets x 8 Reps

Day 5

Pull 2

Est. 0 min

11 exercises

Ecentric controlled lat pulldown Demonstration

Ecentric controlled lat pulldown

3 Sets x 8,10,10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10,12,12 Reps

Machine high-to-low row Demonstration

Machine high-to-low row

2 Sets x 12,15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15,20,20 Reps

Weight Plate Shrug Demonstration

Weight Plate Shrug

3 Sets x 12,15,15 Reps

mechanical dropset reverse peckdeck Demonstration

mechanical dropset reverse peckdeck

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

2 Sets x 12,15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

2 Sets x 10,12 Reps

Dumbel tri-set Demonstration

Dumbel tri-set

1 Set

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

1 Set

Dumbbell wrist twist Demonstration

Dumbbell wrist twist

1 Set

Day 6

Leg day 2

Est. 0 min

7 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 4 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10,12,12 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

3 Sets x 15 Reps

Ecentric lying leg curls Demonstration

Ecentric lying leg curls

3 Sets x 10 Reps

Cable Hip Abduction Demonstration

Cable Hip Abduction

3 Sets x 30 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 10 Reps

Parallel Bar Leg Raise Demonstration

Parallel Bar Leg Raise

3 Sets x 10 Reps

Day 7

Arms

Est. 0 min

13 exercises

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

4 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

4 Sets x 8 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

3 Sets x 8 Reps