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push pull upper lower spilt
General
Beginner
Barbell
Plan Details
The push pull upper lower spilt routine by MaahirRahman is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
upper push
Est. 69 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Tue
Push legs
Est. 48 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Dumbbell Lunge
6 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Wed
abs
Est. 0 min
0 exercises
This day is empty
Thu
upper pull
Est. 66 min
6 exercises
Barbell Bent-Over Row
5 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 10 Reps
Barbell Row
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 15 Reps
Fri
pull legs
Est. 44 min
4 exercises
Barbell Deadlift
6 Sets x 5 Reps
rugby hamstring lift
4 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 12 Reps
