Push/ Pull Evolved
General
Intermediate
Barbell
Plan Details
The Push/ Pull Evolved routine by KyleB.Heron is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Uses a Push/ Pull Format, but upper and lower body do the inverse workout (ie. Day 1, push upper/ Pull lower)
Routine detail
Any
Pull
Est. 46 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Pull-Up
3 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 8 Reps
Any
Kettlebell
Est. 20 min
3 exercises
Kettlebell Turkish Get-Up Squat
3 Sets x 8 Reps
Kettlebell Two Arm Swing
3 Sets x 8 Reps
Kettlebell One-Arm Swing
3 Sets x 8 Reps
Any
Push
Est. 42 min
5 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Any
Cycling
Est. 62 min
1 exercise
Indoor Cycling
3 Sets
