Push; Pull;Legs
General
Intermediate
Barbell
Plan Details
The Push; Pull;Legs routine by adityavikram.gkp is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is a complete Push, Pull, Legs workout for Hypertrophy and Strength. You can adjust the reps according to you. The whole workout can be done at home. Use resistance bands is you don't have a cable machine, the session is longer than avg session, but the results are just amazing. Personally dropped 20kg fat and built some great muscle following this in 4 months. Also I haven't included any ab work, but do 5 minutes of ab work daily, hit all three upper, lower abs and Obliques and top it off with a complete ab exercise like Jacknives, Planks etc.
Routine detail
Mon
Push 1
Est. 78 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Ulracher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Pull 1
Est. 78 min
12 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Bicep Trifecta
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Wed
Legs 1
Est. 63 min
10 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Zercher Squat
3 Sets x 8 Reps
Bulgarian Split Sqaut
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Lateral Squat with slide return
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Adductor Walk
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Thu
Push2
Est. 87 min
13 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Shoulder Cable Trifecta
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Kettlebell One-Arm Push Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Fri
Pull 2
Est. 81 min
13 exercises
Pull-Up
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Meadow Rows
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bicep Trifecta
3 Sets x 8 Reps
waiters curl with band
3 Sets x 8 Reps
Sat
Legs, Same as Legs 1
Est. 0 min
0 exercises
This day is empty
