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PUSH PULL LEGS
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The PUSH PULL LEGS routine by franciscojourney is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push Pull Leg
Routine detail
Day 1
Leg day #1
Est. 98 min
7 exercises
Machine Leg Press
6 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Day 2
Push Day #1
Est. 101 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Day 3
Pull Day #1
Est. 102 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable One Sided Lat Pull Down
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 4
Leg Day #2
Est. 88 min
6 exercises
Hack Squat
6 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 8 Reps
Day 5
Push Day #2
Est. 100 min
8 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 4 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Day 6
Pull Day #2
Est. 101 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Prone Incline Shrug
4 Sets x 8 Reps
