Push, Pull, Legs
General
Beginner
Barbell
Plan Details
The Push, Pull, Legs routine by Bacon_Ninja is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Push Day 1
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Day 2
Pull Day 1
6 exercises
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 6 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Pull-Up
3 Sets x 8 Reps
EZ Bar Curl
2 Sets x 10 Reps
EZ Bar Curl
2 Sets
Day 3
Legs Day 1
6 exercises
Bodyweight Lunge
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Barbell Seated Calf Raise
6 Sets x 12 Reps
Dumbbell Hamstring Curl
2 Sets x 10 Reps
Dumbbell Hamstring Curl
2 Sets
Day 4
Push Day 2
7 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Dumbbell Incline Fly
1 Set x 10 Reps
Dumbbell Incline Fly
2 Sets
Barbell Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Push-Up
3 Sets x 8 Reps
Day 5
Pull Day 2
5 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Shoulder Pull (Prone)
2 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Day 6
Leg Day 2
7 exercises
Barbell Squat
3 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Squat
1 Set x 6 Reps
Barbell Seated Calf Raise
2 Sets x 8 Reps
Barbell Seated Calf Raise
2 Sets x 8 Reps
Hip Abduction
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
