push pull leg 5 day routine

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4 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

it's a 5 day cutting as well as muscle building programme which also helps to increase strength most of the exercise are compound movement so give it a try

Monday
Tuesday
Wednesday
Friday
Saturday

push 8 exercises, 59 mins

Machine Fly	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x12 reps	rest: 60s
Barbell Bench Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s

pull 9 exercises, 1 hr 6 mins

Pull-Up	3x12 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x8 reps	rest: 60s
Cable Reverse Crossover	3x12 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Pullover	3x12 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s

legs 6 exercises, 44 mins

Machine Leg Extension	3x12 reps	rest: 60s
Machine Leg Press	3x12 reps	rest: 60s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x12 reps	rest: 60s
Machine Calf Raise	3x12 reps	rest: 60s
Calf Press On Leg Press	3x12 reps	rest: 60s

upper strength 7 exercises, 52 mins

Barbell Bench Press	3x12 reps	rest: 60s
Barbell Shoulder Press	3x12 reps	rest: 60s
Barbell Bent-Over Row	3x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Barbell Curl	3x12 reps	rest: 60s
Pull-Up	3x12 reps	rest: 60s
Push-Up	3x12 reps	rest: 60s

lower strength 8 exercises, 53 mins

Barbell Squat	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Cable Pull Through	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Press	3x8 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s