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Push Pull Legs
General
Beginner
Machine strength
Plan Details
The Push Pull Legs routine by waley is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
4. Push (Phase 2)
Est. 71 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Any
5. Pull (Phase 2)
Est. 58 min
8 exercises
Barbell Rack Pull
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Any
2. Pull
Est. 61 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Any
3. Legs
Est. 78 min
8 exercises
Barbell Squat
5 Sets x 6 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Barbell Standing Calf Raise
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Any
1. Push
Est. 73 min
9 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 5 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 10 Reps
