Jeff Cavaliere's Perfect Push/Pull/Legs
General
Intermediate
Dumbbell
Plan Details
The Jeff Cavaliere's Perfect Push/Pull/Legs routine by JakeRoyal is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
From the creator of Athlean X and straight from Youtube, here is Jeff Cavaliere's perfect Push/Pull/Legs routine. Each day will have 2 different options to use that scheduled day. Also, I do add a 5 minute jog/run to get the heart rate going and to warm up (this is the method Jeff uses in his Athlean X program). I am throwing in some cardio & abs in between lifting days to help burn calories for myself but you can choose not to do them. I used the Athlean X app for my ab routine. The ideal PPL is to perform all 3 lift days, rest, then 3 days in a row again. I marked each variation with A & B. You can do the entire series with only the A variation, or all with the B variation or both. Mix it up however you want. Perform this routine while progressively adding weight each time you perform a set. Rest times are more minimal to add a sense of HIIT. This is a 8-12 week program
Routine detail
Mon
Push Workout A
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 6 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Waiter Curls
3 Sets x 10 Reps
Cable External Rotation
3 Sets x 15 Reps
Mon
Push Workout B
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One Arm Abduction Rows
3 Sets x 10 Reps
Floor Flys
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Push-Up
3 Sets
Tue
Cardio & Abs
Est. 0 min
2 exercises
Treadmill Running
1 Set
Athlean X Abs
1 Set
Wed
Pull Workout A
Est. 0 min
7 exercises
Treadmill Running
1 Set
Barbell Deadlift
1 Set x 5 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets
Angels & Demons
3 Sets x 15 Reps
Wed
Pull Workout B
Est. 0 min
8 exercises
Treadmill Running
1 Set
Barbell Snatch Deadlift
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Gorilla Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Thu
Cardio & Abs
Est. 0 min
2 exercises
Treadmill Running
1 Set
Athlean X Abs
1 Set
Fri
Legs Workout A
Est. 0 min
6 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 4 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Leg Curl
3 Sets
Single Leg RDL
3 Sets x 10 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
