upper/lower/push/pull/leg - JEFIT

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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 Demonstration

Barbell Bench Press

5 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 6 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 6 Reps

straight bar dips Demonstration

straight bar dips

3 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 60 Reps

Tue

lower strength

Est. 61 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

5 Sets x 5 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 6 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 6 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 10 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 60 Reps

Thu

push

Est. 66 min

7 exercises

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 12 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 15 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

3 Sets x 60 Reps

Fri

pull

Est. 70 min

8 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 12 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 12 Reps

face pull Demonstration

face pull

3 Sets x 25 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 60 Reps

Sat

leg

Est. 93 min

8 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 20 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 15 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 15 Reps

Dumbbell Calf Raise Demonstration

Dumbbell Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 30 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 60 Reps

Cable Wood Chop Demonstration

Cable Wood Chop

3 Sets x 60 Reps