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Push Pull 28 Day Full Program
General
Intermediate
Machine strength
Plan Details
The Push Pull 28 Day Full Program routine by sagar2234 is a 28 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Compound Movements that are designed to build strength moving high volume via repetitions.
Routine detail
Day 1
Shoulders - Arms
Est. 81 min
8 exercises
Barbell Upright Row
1 Set x 50 Reps
EZ Bar Close Grip Curl
3 Sets x 30 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 30 Reps
Barbell Shoulder Press
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Barbell Bench Press (Close Grip)
2 Sets x 30 Reps
Machine Hammer Curl
3 Sets x 30 Reps
Dip
1 Set x 50 Reps
Day 2
Upper - Chest & Back
Est. 75 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 30 Reps
Barbell Bent-Over Row
3 Sets x 30 Reps
Machine Assisted Chin-Up
1 Set x 50 Reps
Machine Assisted Dip
2 Sets x 30 Reps
Cable Seated Row
3 Sets x 30 Reps
Machine Bench Press
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Day 3
Deadlift - Legs
Est. 60 min
5 exercises
Machine Seated Leg Curl
2 Sets x 50 Reps
Machine Leg Press
2 Sets x 50 Reps
Barbell Deadlift
3 Sets x 30 Reps
Machine Leg Extension
2 Sets x 50 Reps
Hack Squat
3 Sets x 30 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
REST
Est. 0 min
0 exercises
This day is empty
Day 6
Shoulders - Back
Est. 79 min
7 exercises
Smith Machine Shoulder Press
3 Sets x 30 Reps
Weight Plate Front Raise
1 Set x 50 Reps
Machine Assisted Chin-Up
2 Sets x 30 Reps
Machine Shoulder Press
3 Sets x 30 Reps
Barbell Rack Pull
3 Sets x 30 Reps
Barbell Push Press
3 Sets x 30 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 30 Reps
Day 7
Chest and Back
Est. 66 min
7 exercises
Smith Machine Incline Bench Press
3 Sets x 30 Reps
Seated Dumbbell row
1 Set x 50 Reps
ISO Lateral Chest Press
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 50 Reps
Barbell Bench Press
3 Sets x 30 Reps
T Bar Row
2 Sets x 30 Reps
Day 8
REST
Est. 0 min
0 exercises
This day is empty
Day 9
Squats - Stop dead Leg Press - Lunges - Leg Curl - Leg Extensions
Est. 40 min
5 exercises
Bodyweight Walking Lunge
1 Set x 50 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Machine Leg Press
2 Sets x 50 Reps
Machine Leg Extension
2 Sets x 5 Reps
Barbell Squat
3 Sets x 30 Reps
Day 10
Upper - Chest & Back
Est. 68 min
7 exercises
Machine Bench Press
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 30 Reps
Machine Assisted Chin-Up
1 Set x 50 Reps
Smith Machine Incline Bench Press
3 Sets x 30 Reps
Barbell Bent-Over Row
3 Sets x 30 Reps
Cable Seated Row
3 Sets x 30 Reps
Machine Assisted Dip
2 Sets x 30 Reps
Day 11
REST
Est. 0 min
0 exercises
This day is empty
Day 12
REST
Est. 0 min
0 exercises
This day is empty
Day 13
Shoulders - Back
Est. 79 min
7 exercises
Weight Plate Front Raise
1 Set x 50 Reps
Machine Assisted Chin-Up
2 Sets x 30 Reps
Machine Shoulder Press
3 Sets x 30 Reps
Barbell Rack Pull
3 Sets x 30 Reps
Barbell Push Press
3 Sets x 30 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 30 Reps
Smith Machine Shoulder Press
3 Sets x 30 Reps
Day 14
Deadlift - Legs
Est. 60 min
5 exercises
Machine Leg Press
2 Sets x 50 Reps
Barbell Deadlift
3 Sets x 30 Reps
Machine Leg Extension
2 Sets x 50 Reps
Hack Squat
3 Sets x 30 Reps
Machine Seated Leg Curl
2 Sets x 50 Reps
Day 15
Chest and Back
Est. 66 min
7 exercises
ISO Lateral Chest Press
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 50 Reps
Barbell Bench Press
3 Sets x 30 Reps
T Bar Row
2 Sets x 30 Reps
Smith Machine Incline Bench Press
3 Sets x 30 Reps
Seated Dumbbell row
1 Set x 50 Reps
Day 16
REST
Est. 0 min
0 exercises
This day is empty
Day 17
Shoulders - Arms
Est. 81 min
8 exercises
Machine Hammer Curl
3 Sets x 30 Reps
Dip
1 Set x 50 Reps
Barbell Upright Row
1 Set x 50 Reps
EZ Bar Close Grip Curl
3 Sets x 30 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 30 Reps
Barbell Shoulder Press
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Barbell Bench Press (Close Grip)
2 Sets x 30 Reps
Day 18
Squats - Stop dead Leg Press - Lunges - Leg Curl - Leg Extensions
Est. 40 min
5 exercises
Machine Leg Press
2 Sets x 50 Reps
Barbell Squat
3 Sets x 30 Reps
Machine Leg Extension
2 Sets x 5 Reps
Bodyweight Walking Lunge
1 Set x 50 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Day 19
REST
Est. 0 min
0 exercises
This day is empty
Day 20
REST
Est. 0 min
0 exercises
This day is empty
Day 21
Upper - Chest & Back
Est. 75 min
7 exercises
Machine Bench Press
3 Sets x 30 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 30 Reps
Smith Machine Incline Bench Press
3 Sets x 30 Reps
Barbell Bent-Over Row
3 Sets x 30 Reps
Machine Assisted Chin-Up
1 Set x 50 Reps
Machine Assisted Dip
2 Sets x 30 Reps
Cable Seated Row
3 Sets x 30 Reps
Day 22
Deadlift - Legs
Est. 60 min
5 exercises
Hack Squat
3 Sets x 30 Reps
Machine Seated Leg Curl
2 Sets x 50 Reps
Machine Leg Press
2 Sets x 50 Reps
Barbell Deadlift
3 Sets x 30 Reps
Machine Leg Extension
2 Sets x 50 Reps
Day 23
REST
Est. 0 min
0 exercises
This day is empty
Day 24
Chest and Back
Est. 66 min
7 exercises
Barbell Bench Press
3 Sets x 30 Reps
T Bar Row
2 Sets x 30 Reps
Smith Machine Incline Bench Press
3 Sets x 30 Reps
Seated Dumbbell row
1 Set x 50 Reps
ISO Lateral Chest Press
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 30 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 50 Reps
Day 25
Squats - Stop dead Leg Press - Lunges - Leg Curl - Leg Extensions
Est. 40 min
5 exercises
Barbell Squat
3 Sets x 30 Reps
Machine Leg Extension
2 Sets x 5 Reps
Bodyweight Walking Lunge
1 Set x 50 Reps
Machine Leg Curl (Prone)
2 Sets x 5 Reps
Machine Leg Press
2 Sets x 50 Reps
Day 26
REST
Est. 0 min
0 exercises
This day is empty
Day 27
Shoulders - Arms
Est. 81 min
8 exercises
Barbell Bench Press (Close Grip)
2 Sets x 30 Reps
Machine Hammer Curl
3 Sets x 30 Reps
Dip
1 Set x 50 Reps
Barbell Upright Row
1 Set x 50 Reps
EZ Bar Close Grip Curl
3 Sets x 30 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 30 Reps
Barbell Shoulder Press
3 Sets x 30 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Day 28
Deadlift - Legs
Est. 60 min
5 exercises
Machine Seated Leg Curl
2 Sets x 50 Reps
Machine Leg Press
2 Sets x 50 Reps
Barbell Deadlift
3 Sets x 30 Reps
Machine Leg Extension
2 Sets x 50 Reps
Hack Squat
3 Sets x 30 Reps
