Push/Leg/Pull

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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This body split ensures that there is enough rest time to go all out during the workouts. Although in the beginning of every session, stretching should always be completed. The "Off Days" are pr days, see if you got a new one or not.

Monday
Wednesday
Friday
Tuesday
Thursday

Push 23 exercises, 1 hr 41 mins

Elliptical Training	1x0 reps	rest: 5s
Dumbbell Tricep Extension	1x10 reps	rest: 20s
Push-Up	1x10 reps	rest: 20s
Sit-Up	1x10 reps	rest: 20s
Dumbbell Tricep Extension	1x5 reps	rest: 20s
Push-Up	1x5 reps	rest: 20s
Sit-Up	1x5 reps	rest: 20s
Dumbbell Tricep Extension	1x3 reps	rest: 20s
Push-Up	1x3 reps	rest: 20s
Sit-Up	1x3 reps	rest: 20s
Barbell Bench Press	4x6 reps	rest: 30s
Dumbbell Incline Bench Press	3x6 reps	rest: 30s
Dumbbell Tricep Extension	4x8 reps	rest: 30s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s
Dumbbell Lateral Raise	3x8 reps	rest: 30s
Reverse Crunch	3x10 reps	rest: 30s
Air Bike	3x10 reps	rest: 30s
Crunch	3x10 reps	rest: 30s
Elliptical Training	1x0 reps	rest: 18s
Dumbbell Tricep Extension	1x7 reps	rest: 60s
Push-Up	1x7 reps	rest: 60s
Sit-Up	1x7 reps	rest: 60s
Elliptical Training	1x0 reps	rest: 5s

"Off Day" 3 exercises, 35 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Deadlift	1x1 reps	rest: 30s
Barbell Squat	1x1 reps	rest: 30s

Leg 24 exercises, 1 hr 51 mins

Stationary Bike	1x0 reps	rest: 5s
Barbell Front Squat	1x10 reps	rest: 30s
Barbell Lunge	1x20 reps	rest: 30s
Barbell Romanian Deadlift	1x10 reps	rest: 30s
Barbell Front Squat	1x5 reps	rest: 30s
Barbell Lunge	1x10 reps	rest: 30s
Barbell Romanian Deadlift	1x5 reps	rest: 30s
Barbell Front Squat	1x3 reps	rest: 30s
Barbell Lunge	1x6 reps	rest: 30s
Barbell Romanian Deadlift	1x3 reps	rest: 30s
Barbell Squat	4x6 reps	rest: 30s
Dumbbell Lunge	3x10 reps	rest: 30s
Machine Leg Extension	3x7 reps	rest: 30s
Machine Seated Leg Curl	3x7 reps	rest: 30s
Barbell Hip Thrust	3x5 reps	rest: 30s
	2x8 reps	rest: 30s
	2x10 reps	rest: 30s
Machine Calf Raise	4x6 reps	rest: 30s
Machine Seated Calf Raise	3x6 reps	rest: 60s
Stationary Bike	1x0 reps	rest: 18s
Barbell Front Squat	1x7 reps	rest: 30s
Barbell Lunge	1x14 reps	rest: 30s
Barbell Romanian Deadlift	1x7 reps	rest: 60s
Stationary Bike	1x8 reps	rest: 5s

"Off Day" 3 exercises, 35 mins

Treadmill Running	1x0 reps	rest: 30s
Barbell Bench Press	1x1 reps	rest: 30s
Barbell Front Squat	1x1 reps	rest: 30s

Pull 23 exercises, 1 hr 45 mins

Rowing	1x0 reps	rest: 5s
Dumbbell Bicep Curl	1x10 reps	rest: 30s
Barbell Bent-Over Row	1x10 reps	rest: 30s
Barbell Hang Clean	1x10 reps	rest: 30s
Dumbbell Bicep Curl	1x5 reps	rest: 30s
Barbell Bent-Over Row	1x5 reps	rest: 30s
Barbell Hang Clean	1x5 reps	rest: 30s
Dumbbell Bicep Curl	1x3 reps	rest: 30s
Barbell Bent-Over Row	1x3 reps	rest: 30s
Barbell Hang Clean	1x3 reps	rest: 30s
Barbell Deadlift	4x6 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	4x6 reps	rest: 30s
Barbell Bent-Over Row	3x5 reps	rest: 30s
Dumbbell One-Arm Row	4x12 reps	rest: 30s
	3x9 reps	rest: 30s
Dumbbell Shoulder Shrug	3x6 reps	rest: 30s
Back Hyperextension	4x5 reps	rest: 30s
	2x16 reps	rest: 30s
Rowing	1x8 reps	rest: 18s
Dumbbell Bicep Curl	1x7 reps	rest: 30s
Barbell Bent-Over Row	1x7 reps	rest: 30s
Barbell Hang Clean	1x7 reps	rest: 30s
Rowing	1x0 reps	rest: 5s