Push Pull Legs Strategy
General
Intermediate
Machine strength
Plan Details
The Push Pull Legs Strategy routine by bitje is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Choose the proper weight such that you really have to push to finish the last reps. 1. Microcycle 3 weeks: max 15 reps 2. Mesocycle: 3 weeks max 10 reps 3. Macrocycle: 2 weeks max 7 reps Keep your sets between 3 to 5. Take a rest of 45 to 60 seconds between sets. The complete periodization routine last 8 weeks. You can repeat this again and again as long as you keep adjusting your weights.
Routine detail
Mon
Push Routine
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Barbell Military Press
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Machine Dip
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Wed
Pull Routine
Est. 0 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Fri
Leg and Isolation
Est. 0 min
9 exercises
Machine Leg Press
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Machine Assisted Dip
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
