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Push pull
AUDIO TIP
Sport
Intermediate
None
Plan Details
The Push pull routine by chris.goode2 is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Push pull leg x6 sessions
Routine detail
Day 1
Pull 1
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 20 Reps
Day 2
Push 1
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
Day 3
Legs 1
Est. 0 min
5 exercises
Hack Squat
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 4
Pull 2
Est. 0 min
6 exercises
Barbell Deadlift
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Day 5
Push 2
Est. 0 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Day 6
Leg 2
Est. 0 min
4 exercises
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
5 Sets x 10 Reps
