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Hardcore Push/Pull/Legs
General
Intermediate
Machine strength
Plan Details
The Hardcore Push/Pull/Legs routine by flprm is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For committed lifters only. This is a hardcore workout that can have you in the gym every single day if you want to.
Routine detail
Day 1
Push day. Chest, Shoulders, and Triceps
Est. 211 min
22 exercises
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 12 Reps
Day 2
Pull day: Back, Lats, Biceps, Forearms
Est. 188 min
20 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Cable Wrist Curl
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
EZ Bar Close Grip Curl
4 Sets x 12 Reps
Day 3
Legs Day
Est. 149 min
16 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Dumbbell Deadlift
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
