4-6 week: 5 Day: Push/Pull/Leg Routine - JEFIT

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4-6 week: 5 Day: Push/Pull/Leg Routine

Cutting

Advanced

Dumbbell

Plan Details

The 4-6 week: 5 Day: Push/Pull/Leg Routine routine by coachjamesfit is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

This is a 5 day Push/Pull/Leg Workout. With an optional 6th day for legs. Great for Cutting and overall general strength

Routine detail

Mon

Push Day 1

Est. 71 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Decline Crunch Demonstration

Decline Crunch

3 Sets x 8 Reps

Oblique Crunch Demonstration

Oblique Crunch

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Tue

Pull Day 1

Est. 39 min

6 exercises

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 8 Reps

Wed

Leg Day 1

Est. 43 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Landmine Sumo Squat Demonstration

Landmine Sumo Squat

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 8 Reps

Air Bike Demonstration

Air Bike

3 Sets x 8 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

3 Sets x 8 Reps

Thu

Push Day 2

Est. 53 min

8 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 8 Reps

Stability Ball Push-Up Demonstration

Stability Ball Push-Up

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Front Raise Demonstration

Barbell Front Raise

3 Sets x 8 Reps

Dumbbell Tricep Extension (Floor, Supine) Demonstration

Dumbbell Tricep Extension (Floor, Supine)

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Fri

Pull Day 2

Est. 52 min

8 exercises

T Bar Row Demonstration

T Bar Row

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 8 Reps

Barbell Reverse Grip Curl Demonstration

Barbell Reverse Grip Curl

3 Sets x 8 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 8 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

3 Sets x 8 Reps

Sat

Leg Day 2

Est. 27 min

4 exercises

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 8 Reps

Barbell Stiff-Leg Deadlift Demonstration

Barbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Reverse Lunge Demonstration

Dumbbell Reverse Lunge

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps