Push/pull/legs split
General
Intermediate
Machine strength
Plan Details
The Push/pull/legs split routine by sxnfvxs is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Workout 1
Est. 0 min
8 exercises
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
Day 2
Workout 2
Est. 0 min
8 exercises
Back Hyperextension
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Day 3
Workout 3
Est. 0 min
10 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Cable Leg Kickback
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
