push pull leg 5 day routine - JEFIT

push pull leg 5 day routine - JEFIT

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push pull leg 5 day routine

AUDIO TIP

Cutting

Intermediate

Machine strength

Plan Details

The push pull leg 5 day routine routine by WookashBee is a 6 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

it's a 5 day cutting as well as muscle building programme which also helps to increase strength most of the exercise are compound movement so give it a try

Routine detail

Mon

push

Est. 47 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 15 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 12 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 15 Reps

Tue

pull

Est. 56 min

7 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 15 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 12 Reps

Wed

legs

Est. 50 min

6 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 15 Reps

Hack Squat Demonstration

Hack Squat

4 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Fri

upper strength

Est. 65 min

7 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Dip Demonstration

Dip

4 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 10 Reps

Sat

lower strength

Est. 60 min

5 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

5 Sets x 5 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps

Barbell Side Split Squat Demonstration

Barbell Side Split Squat

4 Sets x 10 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 20 Reps

Any

Legs 2

Est. 68 min

8 exercises

Barbell Sumo Deadlift Demonstration

Barbell Sumo Deadlift

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 10 Reps

Dumbbell Split Jump Demonstration

Dumbbell Split Jump

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 15 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 15 Reps