Loading...
Push Pull Leg
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Push Pull Leg routine by wtwsgkcdqz is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push pull leg
Routine detail
Mon
Leg Day Quad
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Tue
Push Day
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Wed
Pull Day
Est. 0 min
6 exercises
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Back Hyperextension
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Thu
Leg Day Hamstring
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Fri
Abs
Est. 0 min
5 exercises
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Sun
Arm
Est. 0 min
6 exercises
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
