Dans Push/Pull split
General
Intermediate
Machine strength
Plan Details
The Dans Push/Pull split routine by DanBeloe is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Push/Pull split for natural bodybuilders looking to put on muscle
Routine detail
Day 1
Pull #1
Est. 39 min
5 exercises
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Day 2
Push #1
Est. 49 min
6 exercises
Machine Leg Press
5 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 3
Pull #2
Est. 42 min
5 exercises
Machine Leg Curl (Prone)
5 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Pullover
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Day 4
Push #2
Est. 43 min
5 exercises
Machine Fly
5 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Day 5
Pull #3
Est. 42 min
5 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Upright Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Day 6
Push #3
Est. 45 min
5 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
