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Push/Pull/Legs
AUTOPLAY
General
Advanced
Dumbbell
Plan Details
The Push/Pull/Legs routine by calisthenicsathelete is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Total weekly volume is 30 sets per muscle group ,best for hypertrophy and strength, add weight accordingly and reps till failure.
Routine detail
Mon
Chest, Shoulder and Triceps
Est. 99 min
11 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Tue
Back, Biceps and Forearms
Est. 100 min
14 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chest supported t bar row (upper)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Wed
Legs and Abs
Est. 119 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Leg Raise
2 Sets x 25 Reps
L-sit
3 Sets
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Hollow body hold
3 Sets
Thu
Chest, Shoulder and Triceps
Est. 99 min
11 exercises
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Fri
Back, Biceps and Forearms
Est. 100 min
14 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Chest supported t bar row (upper)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Weight Plate Pinch
3 Sets x 8 Reps
Sat
Legs and Abs
Est. 119 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Leg Raise
2 Sets x 25 Reps
L-sit
3 Sets
Side Plank
3 Sets x 8 Reps
Plank
3 Sets
Hollow body hold
3 Sets
Sun
Rest day
Est. 0 min
0 exercises
This day is empty
