Push Pull Legs - JEFIT

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Push Pull Legs - JEFIT

Push Pull Legs banner

Push Pull Legs

AUDIO TIP

General

Advanced

Machine strength

Plan Details

The Push Pull Legs routine by JPratt_Fitness_ is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.

Routine detail

Day 1

Hypertrophy Legs

Est. 0 min

10 exercises

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 20 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 10,10,10,10,20 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

5 Sets x 10 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10,10,10,10,20 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 10 Reps

Day 2

Heavy Push

Est. 0 min

10 exercises

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 20 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

8 Sets x 3,2,1,2,2,2,2,2 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

5 Sets x 5 Reps

Leverage Shoulder Press Demonstration

Leverage Shoulder Press

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 15 Reps

Day 3

Hypertrophy Pull

Est. 0 min

11 exercises

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 20 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Leverage Machine High Row Demonstration

Leverage Machine High Row

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

4 Sets x 10 Reps

Leverage Machine Shrug Demonstration

Leverage Machine Shrug

4 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 20 Reps

Smith Machine Bench Press (Close Grip) Demonstration

Smith Machine Bench Press (Close Grip)

5 Sets x 5 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

4 Sets x 8 Reps

Day 4

Heavy Legs

Est. 0 min

10 exercises

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

5 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Barbell Squat Demonstration

Barbell Squat

8 Sets x 3,2,1,2,2,2,2,2 Reps

Hack Squat Demonstration

Hack Squat

5 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 10 Reps

Day 5

Hypertrophy Push

Est. 0 min

11 exercises

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

4 Sets x 20 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

5 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8 Reps

Chest supported lateral raise Demonstration

Chest supported lateral raise

5 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Machine Deltoid Raise Demonstration

Machine Deltoid Raise

4 Sets x 15 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 8 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 15 Reps

Day 6

Heavy Pull

Est. 0 min

10 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

8 Sets x 3,2,1,2,2,2,2,2 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

5 Sets x 5 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

5 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 20 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 15 Reps