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push pull leg
Cutting
Advanced
Machine strength
Plan Details
The push pull leg routine by Mazen244 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Push
Est. 207 min
12 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 11 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Walking
3 Sets
Tue
Pull
Est. 184 min
9 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Leverage Machine High Row
4 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Incline Alternating Hammer Curl
3 Sets x 12 Reps
Stability Ball Trunk Rotation
4 Sets x 20 Reps
Walking
3 Sets
Wed
Legs
Est. 83 min
9 exercises
Leg Pull-In
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 14 Reps
Bench Crunch
3 Sets x 8 Reps
Fri
Push
Est. 216 min
13 exercises
Barbell Incline Bench Press
4 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Dip
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Walking
3 Sets
Sat
Pull
Est. 182 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Stability Ball Trunk Rotation
4 Sets x 20 Reps
Walking
3 Sets
Sun
Legs
Est. 74 min
9 exercises
Bench Crunch
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 12 Reps
Barbell Front Squat
4 Sets x 5 Reps
Barbell Lunge
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 12 Reps
Dragon Flag
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
