Loading...
Push Pull Legs
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The Push Pull Legs routine by TheSailingSoul is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
An intense 60-75 mins workout with a combo of body weight, barbell, dumbbell and machine excersizes in high/low reps hitting every muscle from every angle twice a week.
Routine detail
Mon
Push
Est. 61 min
10 exercises
Machine Fly
1 Set x 16 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Cable One-Arm Lateral Raise
2 Sets x 12 Reps
Dip
1 Set x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
2 Sets x 10 Reps
Tue
Pull
Est. 64 min
10 exercises
Pull-Up
2 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Preacher Curl
2 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
Wed
Legs
Est. 62 min
10 exercises
Jump Squat
1 Set x 20 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Front Raise
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Crunch
2 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 10 Reps
Leg Raise
2 Sets x 10 Reps
Thu
Push
Est. 59 min
10 exercises
Machine Fly
1 Set x 16 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
2 Sets x 12 Reps
Dumbbell One-Arm Incline Lateral Raise
2 Sets x 10 Reps
Dip
1 Set x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Fri
Pull
Est. 65 min
10 exercises
Pull-Up
2 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable One-Arm Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 8 Reps
Back Hyperextension
3 Sets x 16 Reps
Barbell Shrug
3 Sets x 10 Reps
Sat
Leg
Est. 62 min
10 exercises
Jump Squat
1 Set x 20 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 16 Reps
Machine Leg Extension
3 Sets x 16 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Cable Wood Chop
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
