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Push/Pull/Legs/Cardio Advanced
General
Advanced
Machine strength
Plan Details
The Push/Pull/Legs/Cardio Advanced routine is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
<b> Monday </b> Push Strength <b> Tuesday </b> Pull Strength <b> Wednesday </b> Cardio - Run 1 hour <b> Thursday </b> Push Hyper <b> Friday </b> Legs/Abs - Superset ab exercises <b> Saturday </b> Pull Hyper <b> Sunday </b> Hike 1 hr with at least 10 kg backpack <b> Cardio </b> Run at least 10 km each week. And bike at least two times each week. Running is for cardio and endurance and biking is for lactic acid control. <b> Sets/Reps </b> 5 sets means 2 warm up sets. 4 sets means 4 max rep sets. <b> Warm up and stretching </b> Walk for 5 min before every workout, do 2 warm up sets before each muscle group and stretch the muscles used after every workout! <b> Optional </b> Do some light cardio or core/extra exercises at noon every day, and do the major workout in the afternoon or vice versa.
Routine detail
Mon
Pull Strength
Est. 43 min
3 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Tue
Push Strength
Est. 63 min
4 exercises
Barbell Bench Press
5 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Wed
Cardio
Est. 62 min
1 exercise
Running
1 Set
Thu
Pull Hyper
Est. 55 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Fri
Leg abb 2
Est. 46 min
6 exercises
Barbell Squat
2 Sets x 10 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Ab Crunch
5 Sets x 25,25,10,10,6 Reps
Decline Crunch
4 Sets x 20,15,15,15 Reps
Bench Leg Pull-In
4 Sets x 25,25,20,20 Reps
Fri
Leg abb 1
Est. 62 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Dumbbell Side Bend
4 Sets x 12,10,10,8 Reps
Hanging Knee Raise Rotation
3 Sets x 12,10,10 Reps
Oblique Crunch
4 Sets x 12,12,10,10 Reps
Sat
Push Hyper
Est. 55 min
6 exercises
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Sun
Cardio
Est. 62 min
1 exercise
Running
3 Sets
