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Push Pull Legs Strategy
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Push Pull Legs Strategy routine by mjanto is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Choose the proper weight such that you really have to push to finish the last reps. 1. Microcycle 3 weeks: max 15 reps 2. Mesocycle: 3 weeks max 10 reps 3. Macrocycle: 2 weeks max 7 reps Keep your sets between 3 to 5. Take a rest of 45 to 60 seconds between sets. The complete periodization routine last 8 weeks. You can repeat this again and again as long as you keep adjusting your weights.
Routine detail
Mon
Push Routine
Est. 149 min
20 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
Pull Routine
Est. 110 min
15 exercises
Machine Assisted Pull-Up
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Deadlift
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Fri
Leg and Isolation
Est. 136 min
19 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Any
Core Warm-Up
Est. 89 min
13 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Air Bike
3 Sets x 25 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Leg Raise
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 15 Reps
Mountain Climber
3 Sets x 45 Reps
Bring Sally Up
4 Sets
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
