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Push Pull Legs Upper Lower
AUDIO TIP
General
Beginner
None
Plan Details
The Push Pull Legs Upper Lower routine by Trikkie is a 13 day workout plan. It is a beginner level plan to achieve general fitness goals.
Workout plan
Routine detail
Mon
Chest/Triceps/Shoulder
Est. 0 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dip
2 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Tue
Back/bicep/delts
Est. 0 min
7 exercises
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Machine Pullover
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Tue
Chest/Back
Est. 0 min
6 exercises
Leverage Chest Press
4 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Pullover
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
Wed
Shoulders & Arms
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
2 Sets x 8 Reps
Machine Dip
2 Sets x 8 Reps
Smith Machine Shrug
2 Sets x 8 Reps
Thu
Leg Day A
Est. 0 min
6 exercises
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Sat
Upper Body
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Lateral Shoulder Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Pullover
2 Sets x 8 Reps
Cable fly
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Bicep Curl
2 Sets x 8 Reps
Sun
Leg Day Machines
Est. 0 min
8 exercises
Kettlebell Single-Leg Deadlift
2 Sets x 20 Reps
Side Step-Up
1 Set x 15 Reps
Forward Step-Up
1 Set x 15 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Kettlebell Front Squat
2 Sets x 8 Reps
Machine Single-Leg Extension
2 Sets x 10 Reps
Machine Kneeling Leg Curl
2 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Any
Push
Est. 0 min
8 exercises
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Any
Pull
Est. 0 min
8 exercises
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Meadows row
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Pullover
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Iso Lateral High Row
5 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Any
Full Body
Est. 0 min
10 exercises
Pull-Up
2 Sets x 8 Reps
Barbell Bench Press
2 Sets x 8 Reps
Machine Leg Press
2 Sets x 8 Reps
Smith Machine Hack Squat
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Leverage Incline Chest Press
2 Sets x 8 Reps
Leverage Machine Iso Row
2 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Shoulders and legs
Est. 0 min
8 exercises
Machine Shoulder Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Hack Squat (Reverse Position)
5 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Lying leg curl
3 Sets x 8 Reps
Any
Chest & triceps
Est. 0 min
8 exercises
Barbell Bench Press
5 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Any
Back & biceps
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Meadows row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Leverage Machine High Row
5 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
