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upper/lower/push/pull/leg
General
Intermediate
Machine strength
Plan Details
The upper/lower/push/pull/leg routine by pj.gop is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
just changed my routine.. my be i was going hard on myself with push/pull/legs/push/pull/legs.. mixed strength and hypertrophy.. this time i m doing it right.. so changed my program.. two days upper/ lower strength then break for recovery than push/pull/leg for hypertrophy.. hope u like this program..
Routine detail
Mon
Upper strength
Est. 67 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Curl
3 Sets x 6 Reps
straight bar dips
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 60 Reps
Tue
lower strength
Est. 61 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 60 Reps
Thu
push
Est. 66 min
7 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 60 Reps
Fri
pull
Est. 70 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
face pull
3 Sets x 25 Reps
T Bar Row
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 60 Reps
Sat
leg
Est. 93 min
8 exercises
Machine Leg Extension
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 60 Reps
Cable Wood Chop
3 Sets x 60 Reps
