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Pull/Push/Legs
General
Intermediate
None
Plan Details
The Pull/Push/Legs routine by 3PuttPar is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is my version of PPL. I know this isn't ground breaking but seems to be working for me.
Routine detail
Mon
Cardio
Est. 49 min
4 exercises
Dumbbell One-Arm Wrist Curl
3 Sets x 8 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 20 Reps
Recumbent Bike
1 Set
Tue
Legs
Est. 44 min
9 exercises
Machine Leg Extension
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 8 Reps
Smith Machine Front Squat
2 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 8 Reps
Hack Squat
2 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Hip Press
3 Sets x 8 Reps
Wed
New Day
Est. 0 min
0 exercises
This day is empty
Thu
New Day
Est. 0 min
0 exercises
This day is empty
Fri
Pull
Est. 44 min
9 exercises
Pullover Machine
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 5 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Seated Row Wide Grip
2 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Preacher Curl
3 Sets x 10 Reps
Sat
Cardio
Est. 43 min
4 exercises
Plank
1 Set
Hip Thrust Machine
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Walking
1 Set
Sun
Push
Est. 61 min
11 exercises
Cable Lower Chest Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Lateral Raise
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Rear Delt Machine
3 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable cross body extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
