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Push/Pull
General
Beginner
Dumbbell
Plan Details
The Push/Pull routine by val.sverdlov is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Push/Pull routine with legs every workout. Squat, bench, OHP, deadlift, chinup, rows-last set all amrap Miss rep sets 1-2, go down 10 lb Miss rep sets 3-5, drop 5 lbs Squat deadlift- +10 lbs if you beat assigned reps by 2 on amrap, +20 if you beat by 5 reps All other lifts- +5 by 2 reps, +10 by 5 reps
Routine detail
Day 1
Push
Est. 63 min
7 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Bench Press
5 Sets x 4 Reps
Barbell Military Press
5 Sets x 4 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 2
Pull
Est. 59 min
7 exercises
Barbell Deadlift
3 Sets x 4 Reps
Chin-Up with Knee Raise
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 4 Reps
Dumbbell Bent-Over Row
5 Sets x 4 Reps
Machine Calf Raise
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 3
Push
Est. 68 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 12 Reps
Cable Shoulder Extension
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Day 4
Pull
Est. 65 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell Bent-Over Row
5 Sets x 8 Reps
Barbell Shrug
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
5 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
