7 Day - Push, Pull, Push, Legs
General
Advanced
Barbell
Plan Details
The 7 Day - Push, Pull, Push, Legs routine by Fates is a 8 day workout plan. It is an advanced level plan to achieve general fitness goals.
Day 1 - Push (Chest and Tri focus). Day 2 - Pull (Biceps and Back focus). Day 3 - Push (Shoulders focus). Day 4 - Legs and Abs. Complete Day 4 and then begin again at Day 1. Each routine will be repeated every 4th day.
Routine detail
Day 1
Chest and Triceps - A (Push)
Est. 68 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Chest Band Crossover (Uppercut)
2 Sets x 15 Reps
Barbell Tricep Extension (Supine)
2 Sets x 15 Reps
Day 2
Arms and Back - A (Pull)
Est. 60 min
5 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Shoulders (Push) - A
Est. 63 min
8 exercises
Banded Over & Back
3 Sets x 10 Reps
Banded Face-Pull
3 Sets x 10 Reps
Banded Pull Apart - Chest Level
3 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 15 Reps
Dumbbell External Rotation
2 Sets x 15 Reps
Day 4
Legs and Abs -A
Est. 48 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Day 5
Chest and Triceps - B (Push)
Est. 62 min
5 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Chest Band Crossover (Uppercut)
2 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 6
Arms and Back - B (Pull)
Est. 63 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Day 7
Shoulders (Push) - B
Est. 77 min
10 exercises
Banded Over & Back
3 Sets x 10 Reps
Banded Face-Pull
3 Sets x 10 Reps
Banded Pull Apart - Chest Level
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 15 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell External Rotation
2 Sets x 15 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 12 Reps
Day 8
Legs and Abs - B
Est. 48 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
