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modified push/pull
General
Intermediate
Barbell
Plan Details
The modified push/pull routine by BB57 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Push #1
Est. 40 min
6 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
EZ Bar French Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Barbell Upright Row
2 Sets x 20 Reps
Day 2
Pull #1
Est. 39 min
5 exercises
Pull-Up
6 Sets x 6 Reps
Barbell Shrug
6 Sets x 6 Reps
Dumbbell Spider Curl
3 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Inverted Row
2 Sets x 20 Reps
Day 3
Push #2
Est. 46 min
6 exercises
Barbell Squat
6 Sets x 6 Reps
Barbell Standing Calf Raise
6 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 20 Reps
Day 4
Pull #2
Est. 28 min
4 exercises
Barbell Sumo Deadlift
6 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Pullover
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 20 Reps
Day 5
Push #3
Est. 46 min
7 exercises
Dumbbell Seated Shoulder Press
6 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Single-Leg Squat
2 Sets x 20 Reps
Machine Fly
2 Sets x 20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 20 Reps
Day 6
Pull #3
Est. 33 min
5 exercises
Barbell Bent-Over Row
6 Sets x 6 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 20 Reps
EZ Bar Reverse Curl
2 Sets x 20 Reps
