my push pull legs
General
Intermediate
Machine strength
Plan Details
The my push pull legs routine by TheTankWaifu is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Pick 6 for each day.
Routine detail
Mon
Push - Legs
Est. 0 min
14 exercises
Hip Airplane
3 Sets x 5 Reps
McGill 3
3 Sets x 5 Reps
Banded Ankle Mobility Stretch
3 Sets
Banded Lateral Kick
3 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Bench Squat
3 Sets x 5 Reps
Barbell Front Squat
3 Sets x 5 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 5 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Bodyweight Lunge
5 Sets x 5 Reps
Tue
Push
Est. 0 min
18 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 5 Reps
Cable Incline Fly
3 Sets x 5 Reps
Dumbbell Fly
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Stability Ball Cable Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 5 Reps
Cable Rope Deltoid Row
3 Sets x 5 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Wed
Rest
Est. 0 min
2 exercises
Elliptical Training
5 Sets
Stationary Bike
5 Sets
Thu
Pull - Legs
Est. 0 min
13 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Sumo Deadlift
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Kettlebell Sumo High Pull
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 5 Reps
Machine Hip Adduction
3 Sets x 5 Reps
Lateral Plate Slide
5 Sets x 5 Reps
Glute Kickback
3 Sets x 5 Reps
Barbell Standing Calf Raise
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 5 Reps
Glute Kickback
3 Sets x 5 Reps
Fri
Pull
Est. 0 min
17 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Cable One-Arm Lat Pulldown
3 Sets x 5 Reps
Machine Assisted Pull-Up
3 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Smith Machine Shrug
3 Sets x 9 Reps
Leverage Machine Shrug
3 Sets x 5 Reps
Dumbbell Rear Delt Row
3 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 9 Reps
Barbell Curl
3 Sets x 9 Reps
Dumbbell Hammer Curl
3 Sets x 9 Reps
Cable Bicep Curl
3 Sets x 5 Reps
Dumbbell Incline Curl
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Sat
Rest
Est. 0 min
2 exercises
Elliptical Training
5 Sets
Stationary Bike
5 Sets
