push pull leg split
General
Intermediate
Dumbbell
Plan Details
The push pull leg split routine by austin0o is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Spider-Man
Routine detail
Mon
Chest shoulders triceps
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable fly lower chest
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell skull crusher
4 Sets x 12 Reps
Tue
Back and bicep
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Wed
Est. 0 min
0 exercises
This day is empty
Thu
Legs and abs
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Fri
Chest shoulder tricep
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable fly lower chest
4 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell skull crusher
4 Sets x 8 Reps
Sat
Back and bicep
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Spider Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Sun
Legs and ab
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
