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Push/Pull/Legs
General
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs routine by jtkraft91 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 72 min
9 exercises
Dip
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Plate Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Day 7
Pull A
Est. 55 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Back Hyperextension
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Smith Machine Shrug
4 Sets x 8 Reps
Day 8
Leg
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 8 Reps
Day 9
Push B
Est. 60 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Standing Plate Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Barbell Bradford Rocky Press
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 10
Pull B
Est. 63 min
8 exercises
Machine Seated Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 8 Reps
Barbell Drag Curl
3 Sets x 8 Reps
Barbell Behind the Back Shrug
5 Sets x 8 Reps
Day 11
Cardio Abs
Est. 149 min
6 exercises
Step Machine
1 Set
Treadmill Running
1 Set
Hanging Knee Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
