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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
Day 1 Push
Est. 82 min
10 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Plank
3 Sets
Tue
Day 2 Pull
Est. 69 min
9 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Push-Up to Side Plank
3 Sets x 8 Reps
Wed
Day 3 Legs
Est. 78 min
9 exercises
Smith Machine Squat
4 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Fri
Day 3 Upper Strength
Est. 91 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Sat
Day 5 Lower Strength
Est. 90 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Front Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 20 Reps
Mountain Climber
3 Sets x 30 Reps
Reverse Crunch
4 Sets x 12 Reps
Any
Legs 2
Est. 68 min
8 exercises
Barbell Sumo Deadlift
4 Sets x 12 Reps
Hack Squat
3 Sets x 10 Reps
Dumbbell Split Jump
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
