Alex's Weekly Workout (Push/Pull + Burn & Grow)
General
Intermediate
Machine strength
Plan Details
The Alex's Weekly Workout (Push/Pull + Burn & Grow) routine by ABGodfrey is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
I use this full-body routine based on a 6-month training regime from my trainer, Kyle Christy. It is a workout for intermediate weight lifters, best partnered with a generous "slow-burn" cardio routine in the morning. I will also include a comprehensive full-body workout, warm-up, cooldown routine, and the beginner workout I started with.
Routine detail
Mon
Push Workout Day
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
9 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Tue
Post Chain Workout
5 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Wed
Quads, Biceps, & Calves Workout
7 exercises
Barbell Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Calf Raise
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Thu
Push Workout Day... Again
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Cable Cross-Over
9 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Fri
Pull Workout
5 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Cable One-Arm Lat Pulldown
4 Sets x 12 Reps
Sat
Legs
9 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Single-Leg Glute Bridge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Smith Machine Toe Raise
4 Sets x 12 Reps
Sun
Rest Day
2 exercises
Walking
1 Set
Yoga
1 Set
Any
Warm Up
9 exercises
Dynamic Back Stretch
1 Set x 16 Reps
Dynamic Chest Stretch
1 Set x 16 Reps
Runner's Stretch
1 Set x 20 Reps
Toe Touches
1 Set x 20 Reps
Leg Swing
1 Set x 16 Reps
Treadmill Running
1 Set
Cable Internal Rotation
2 Sets x 15 Reps
Cable External Rotation
2 Sets x 15 Reps
Arm Circles
2 Sets x 30 Reps
Any
Cooldown
2 exercises
Treadmill Running
1 Set
Rolling
3 Sets x 8 Reps
