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Push, Pull, Leg
General
Intermediate
Barbell
Plan Details
The Push, Pull, Leg routine by jamesroth3 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Pull 1
Est. 107 min
8 exercises
Barbell Deadlift
5 Sets x 12 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Weighted Pull-Up
5 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
5 Sets x 12 Reps
Face pull
5 Sets x 12 Reps
Dumbbell Incline Curl
5 Sets x 12 Reps
Barbell Curl (21's)
5 Sets x 12 Reps
Chin Up (hold at top)
5 Sets
Day 2
Push 1 (chest)
Est. 113 min
8 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Incline Bench Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 12 Reps
Day 3
Leg 1 (quad)
Est. 99 min
7 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
Dumbell Split Squat
5 Sets x 12 Reps
Dumbbell Step-Up
5 Sets x 12 Reps
Day 4
Pull 2
Est. 109 min
8 exercises
Barbell Deadlift
5 Sets x 12 Reps
Weighted Pull-Up
5 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
5 Sets x 12 Reps
Face pull
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 12 Reps
Barbell Preacher Curl
5 Sets x 12 Reps
Barbell Curl (Slices)
5 Sets x 12 Reps
Chin Up Negative (hold at top)
5 Sets
Day 5
Push 2 (other)
Est. 114 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 12 Reps
Smith Machine Shoulder Press
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Push-Up
5 Sets x 12 Reps
Dumbbell Decline Bench Press
5 Sets x 12 Reps
Weighted Tricep Dip
5 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 12 Reps
Barbell Tricep Extension (Supine)
5 Sets x 12 Reps
Day 6
Leg 2 (hammy)
Est. 101 min
7 exercises
Barbell Squat
5 Sets x 12 Reps
Machine Leg Press (Wide Stance)
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
