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Go Strong! Push/Pull/Leg
General
Advanced
Machine strength
Plan Details
The Go Strong! Push/Pull/Leg routine by TheodorosLabis is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Concept: Leg focused strength with split: Leg, Push, Core, Leg, Pull WarmUp: 30 Minutes - 10 minutes cardio - 20 minutes coordinative and Day specific warm up exercises etc. - than start with the plan.
Routine detail
Mon
LegDay A
Est. 59 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Dumbbell Lunge
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 8 Reps
Tue
Push
Est. 54 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Decline Fly
3 Sets x 6 Reps
Cable Cross-Over
3 Sets x 6 Reps
Machine Deltoid Raise
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Wed
Core
Est. 72 min
8 exercises
Hollow Hold
3 Sets
Machine Ab Crunch
3 Sets x 8 Reps
Lying Leg Variation
3 Sets
Farmers Walk
3 Sets
Side Plank
3 Sets x 8 Reps
Superman
3 Sets
Back Hyperextension
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Thu
Pull
Est. 71 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 6 Reps
TRX Row Grip Variation
3 Sets x 6 Reps
Barbell Row
3 Sets x 6 Reps
Landmine One Arm Row
3 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6 Reps
Fri
LegDay 2
Est. 54 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Wall Sit
3 Sets
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Dumbbell Calf Raise
3 Sets x 6 Reps
