Push/Pull Full Body Workout
Cutting
Intermediate
Machine strength
Plan Details
The Push/Pull Full Body Workout routine by gthudson is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Push 1
Est. 52 min
9 exercises
Dumbbell Incline Bench Press
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Barbell Military Press
1 Set
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Squat
1 Set
Machine Leg Extension
3 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Day 2
Pull 1
Est. 55 min
9 exercises
Pull-Up
1 Set
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
1 Set
Cable Rope Face Pull
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Romanian Deadlift
1 Set
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Day 3
Push 2
Est. 54 min
9 exercises
Dumbbell Incline Alternating Hammer Curl
1 Set
Dumbbell Pullover
4 Sets x 10 Reps
Dumbbell Decline Bench Press
1 Set
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
1 Set
Hack Squat
1 Set
Barbell Upright Row
4 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Day 4
Pull 2
Est. 46 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
1 Set
Pull-Up
4 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Deadlift
1 Set
Dumbbell Alternating Hammer Curl
1 Set
Dumbbell Concentration Curl
2 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Day 5
Cardio and Abs
Est. 128 min
10 exercises
Walking
1 Set
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Bench Weighted Twist
3 Sets x 10 Reps
Rowing
1 Set
Treadmill Running
1 Set
Elliptical Training
1 Set
Walking
1 Set
