Push&Pull/Legs split routine
General
Intermediate
Machine strength
Plan Details
The Push&Pull/Legs split routine routine by Nik1977 is a 31 day workout plan. It is an intermediate level plan to achieve general fitness goals.
push and pull exercise together in one workout including compound lift with isolated exercises
Routine detail
Day 90
Day31 Done
Est. 66 min
10 exercises
Pull-Up
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Parallel Bar Wide Grip Seated Row
4 Sets x 10 Reps
Cable Rope Straight Arms Push Down
4 Sets x 10 Reps
Hanging knee raises
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 91
Day30 Done
Est. 68 min
8 exercises
Elliptical Training
1 Set
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Day 92
Day29 Done
Est. 63 min
8 exercises
Machine Leg Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Hanging knee raises
4 Sets x 10 Reps
Cable Rope Straight Arms Push Down
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 93
Day28 Done
Est. 71 min
10 exercises
Elliptical Training
1 Set
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Hundreds
1 Set x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Pull-Up
1 Set x 10 Reps
Day 94
Day27 Done
Est. 68 min
9 exercises
Bodyweight Squat
1 Set x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Elliptical Training
1 Set
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Day 95
Day26 Done
Est. 56 min
7 exercises
EZ Bar Curl
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Hanging knee raises
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Machine Inverted Row
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 96
Day25 Done
Est. 74 min
9 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Glute Kickback
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 97
Day24 Done
Est. 68 min
8 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Straight Arms Push Down
4 Sets x 10 Reps
Day 98
Day23 Done
Est. 71 min
8 exercises
Elliptical Training
1 Set
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Day 99
Day22 Done
Est. 55 min
7 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Elliptical Training
1 Set
Elliptical Training
1 Set
Day 100
Day21 Done
Est. 65 min
9 exercises
Elliptical Training
1 Set
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Parallel Bar Legs Raise
4 Sets x 10 Reps
Hanging knee raises
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Day 101
Day20 Done
Est. 61 min
14 exercises
Elliptical Training
1 Set
Weighted Crunch
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Day 102
Day19 Done
Est. 54 min
7 exercises
Machine Assisted Pull-Up
2 Sets x 10 Reps
Elliptical Training
1 Set
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Pull-Up
2 Sets x 10 Reps
Day 103
Day 18 Done
Est. 61 min
7 exercises
Pull-Up
4 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 104
Day17 Done
Est. 57 min
7 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Shoulder to Shoulder Dumbbell Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Pushup with plate on back
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 105
Day 16 Done
Est. 63 min
8 exercises
Elliptical Training
1 Set
Bodyweight Squat
1 Set x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Day 106
Day 15 Done
Est. 63 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 107
Day 14 Done
Est. 60 min
7 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Hanging knee raises
4 Sets x 10 Reps
Day 108
Day13 Done
Est. 61 min
7 exercises
Elliptical Training
1 Set
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Day 109
Day12 Done
Est. 63 min
8 exercises
Bodyweight Squat
1 Set x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 110
Day11 Done
Est. 62 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Pushup with plate on back
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Shoulder to Shoulder Dumbbell Press
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Elliptical Training
1 Set
Cable Seated Row
2 Sets x 10 Reps
Day 111
Day10 Done
Est. 54 min
7 exercises
Elliptical Training
1 Set
Bodyweight Squat
1 Set x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Day 112
Day9 Done
Est. 61 min
7 exercises
Elliptical Training
1 Set
Pull-Up
4 Sets x 10 Reps
Dumbbell Alternating Arnold Press
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Bent-Over Lateral Pulley
4 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
4 Sets x 10 Reps
Day 113
Day8 Done
Est. 50 min
8 exercises
Bodyweight Squat
1 Set x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Bodyweight Squat
1 Set x 10 Reps
Elliptical Training
1 Set
Day 114
Day7 Done
Est. 65 min
8 exercises
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Pushup with plate on back
1 Set x 10 Reps
Push-Up
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 115
Day6 Done
Est. 65 min
8 exercises
Elliptical Training
1 Set
Bodyweight Squat
1 Set x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 10 Reps
Day 116
Day5 Done
Est. 78 min
14 exercises
Dumbbell Walking Lunge
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Hanging knee raises
1 Set x 10 Reps
Elliptical Training
1 Set
Weighted Crunch
1 Set x 10 Reps
Weighted Crunch
1 Set x 10 Reps
Day 117
Day4 Done
Est. 67 min
8 exercises
Bodyweight Squat
1 Set x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Shoulder to Shoulder Dumbbell Press
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Elliptical Training
1 Set
Day 118
Day3 Done
Est. 74 min
10 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Elliptical Training
1 Set
Bodyweight Squat
2 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Day 119
Day2 Done
Est. 61 min
8 exercises
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Dumbbell Calf Raise
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Hanging knee raises
4 Sets x 10 Reps
Elliptical Training
1 Set
Bodyweight Squat
1 Set x 10 Reps
Day 120
Day1 Done
Est. 64 min
9 exercises
Elliptical Training
1 Set
Bodyweight Squat
1 Set x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Pushup with plate on back
2 Sets x 10 Reps
