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Strength Program: Pull/Push/Leg
AUDIO TIP
General
Intermediate
None
Plan Details
The Strength Program: Pull/Push/Leg routine by ChrisLong6 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate level strength training program. The workouts consist of either a pull, push or leg day. You can expect 7-8 exercises each day with 3-4 sets on average. Workout three days straight then rest 1-2 days and repeat the next three sessions. Don't worry if you don't get all six session in each week. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1: Pull Workout
Est. 0 min
10 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Trap Bar Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 8 Reps
Tue
Day 2: Push Workout
Est. 0 min
14 exercises
Dip
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Lever flip
3 Sets x 8 Reps
Cable one straight arm push down
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
LandMine Overhead Press
3 Sets x 8 Reps
Thumbs up push up
3 Sets x 8 Reps
Wed
Day 3: Leg Workout
Est. 0 min
8 exercises
Hack Squat
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Thu
Day 4: Pull Workout
Est. 0 min
12 exercises
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Pallof Press with Rotation
3 Sets x 10 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Day 5: Push Workout
Est. 0 min
11 exercises
Dumbbell Alternating Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Sat
Day 6: Leg Workout
Est. 0 min
4 exercises
Machine Leg Extension
4 Sets x 12,10,8,8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Hack Squat
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 20,15,12 Reps
