push pull
General
Beginner
Barbell
Plan Details
The push pull routine by jackwhiteakazues is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Back / Biceps / Abs
Est. 107 min
11 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Dumbbell Zottman Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Bench Leg Pull-In
4 Sets x 10 Reps
Any
PowerLift
Est. 91 min
4 exercises
Barbell Clean and Jerk
4 Sets x 10 Reps
Barbell Power Jerk
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Running
1 Set
Any
Chest / Shoulders / Triceps
Est. 103 min
11 exercises
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Incline Bench Press
5 Sets x 10 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Around the World
4 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Bench Dip
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Any
Legs
Est. 81 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Barbell Seated Calf Raise
4 Sets x 10 Reps
Barbell Calf Raise
4 Sets x 10 Reps
Donkey Calf Raise
4 Sets x 10 Reps
