Push, Pull & Legs
General
Beginner
Machine strength
Plan Details
The Push, Pull & Legs routine by Avert4184 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This can either be done 3x a week across 2 weeks, or 6x across 1 week. Add 30mins of cardio 3x a week.
Routine detail
Mon
Push 1
Est. 47 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 16 Reps
Tue
Pull 1
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Wed
Legs
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 16 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
Push 2
Est. 45 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Fri
Pull 2
Est. 45 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Legs
Est. 40 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 16 Reps
Machine Ab Crunch
3 Sets x 8 Reps
