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Jeff Cavaliere's Perfect Push/Pull/Legs
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Jeff Cavaliere's Perfect Push/Pull/Legs routine by SushantChanana is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
From the creator of Athlean X and straight from Youtube, here is Jeff Cavaliere's perfect Push/Pull/Legs routine. Each day will have 2 different options to use that scheduled day. Also, I do add a 5 minute jog/run to get the heart rate going and to warm up (this is the method Jeff uses in his Athlean X program). I am throwing in some cardio & abs in between lifting days to help burn calories for myself but you can choose not to do them. I used the Athlean X app for my ab routine. The ideal PPL is to perform all 3 lift days, rest, then 3 days in a row again. I marked each variation with A & B. You can do the entire series with only the A variation, or all with the B variation or both. Mix it up however you want. Perform this routine while progressively adding weight each time you perform a set. Rest times are more minimal to add a sense of HIIT. This is a 8-12 week program
Routine detail
Mon
Push Workout A
Est. 92 min
10 exercises
Barbell Bench Press
5 Sets x 15,6,6,6,6 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Waiter Curls
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
DB Farmer's Carries
4 Sets x 50 Reps
Cable External Rotation
3 Sets x 20 Reps
Mon
Push Workout B
Est. 77 min
9 exercises
Barbell Military Press
5 Sets x 15,6,6,6,6 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One Arm Abduction Rows
3 Sets x 12 Reps
Floor Flys
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 12 Reps
DB Farmer's Carries
4 Sets x 50 Reps
Push-Up
3 Sets x 8 Reps
Wed
Pull Workout B
Est. 93 min
10 exercises
Barbell Snatch Deadlift
5 Sets x 15,5,5,5,5 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Gorilla Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
DB Overhead Farmer's Carries
4 Sets x 50 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 20 Reps
Wed
Pull Workout A
Est. 95 min
11 exercises
Barbell Deadlift
5 Sets x 12,5,5,5,5 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell High Pull
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
DB Overhead Farmer's Carries
4 Sets x 50 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Angels & Demons
3 Sets x 20 Reps
Fri
Legs Workout A
Est. 73 min
8 exercises
Barbell Squat
5 Sets x 15,6,6,6,6 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Single Leg RDL
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 20 Reps
Dumbbell Seated Calf Raise
3 Sets x 20 Reps
Any
Core
Est. 12 min
7 exercises
Reverse Crunch
1 Set
Seated Abs Circle
1 Set
Air Bike
1 Set
Opposite Side Tuck Planks
1 Set
Cable Wood Chop
1 Set
Cable Kneeling Crunch (Rope)
1 Set
Plank Punch Out
1 Set
