Jefit IncJefit Logo
Exercises
Elite

Footer

Jefit IncJefit Inc
FacebookInstagramXReddit

Product

  • Elite Membership
  • Coach
  • Sign Up
  • Login

Resources

  • Workout Plans
  • Exercise Database
  • Community

Legal

  • Terms of Use
  • Privacy Policy
  • IP / DMCA Notices
  • Press & Media

Support

  • Contact Us
  • Blog

© 2025 Jefit Inc. All rights reserved.

Apple App store download buttonGoogle play store download button
push pull Banner

100kg_2010

push pull

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The push pull routine by 100kg_2010 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.

Plan Description

push and pull workout for new people who are beginning to workout. mixed in squats, planks, and brid...

push and pull workout for new people who are beginning to workout. mixed in squats, planks, and bridges for each workout.

Day 1

Day 2

Day 3

pull day

Est time: 128 min

24 exercises

Cable V Bar Pulldown Demonstration
Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown
Back

Sets

3

Reps

8

Interval

00:25

Rest Time

01:00

Cable Elevated Row Demonstration
Cable Elevated Row Demonstration

Cable Elevated Row
Back

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Push-Up Demonstration
Push-Up Demonstration

Push-Up
Chest

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Barbell Hip Thrust Demonstration
Barbell Hip Thrust Demonstration

Barbell Hip Thrust
Glutes

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Alternating Bicep Curl Demonstration
Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Dumbbell Seated Bicep Curl Demonstration
Dumbbell Seated Bicep Curl Demonstration

Dumbbell Seated Bicep Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Machine Bicep Curl Demonstration
Machine Bicep Curl Demonstration

Machine Bicep Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Bicep Curl Demonstration
Cable Bicep Curl Demonstration

Cable Bicep Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable One-Arm Bicep Curl Demonstration
Cable One-Arm Bicep Curl Demonstration

Cable One-Arm Bicep Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Band Alternating Bicep Curl Demonstration
Band Alternating Bicep Curl Demonstration

Band Alternating Bicep Curl
Biceps

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Cable Rope Face Pull Demonstration
Cable Rope Face Pull Demonstration

Cable Rope Face Pull
Back

Sets

3

Reps

8

Interval

00:00

Rest Time

01:00

Prisoner Squat Demonstration
Prisoner Squat Demonstration

Prisoner Squat
Upper Legs

Sets

3

Reps

8

Interval

01:00

Rest Time

01:00

Cable Lat Pulldown (Wide Grip) Demonstration
Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)
Back

Sets

3

Reps

8

Interval

01:00

Rest Time

00:25

cardio Demonstration
cardio Demonstration

cardio
Cardio

Sets

1

Reps

0

Interval

01:00

Rest Time

00:25

Plank Demonstration
Plank Demonstration

Plank
Abs

Sets

3

Reps

8

Interval

01:00

Rest Time

00:25

Pelvic Tilt to Glute Bridge Demonstration
Pelvic Tilt to Glute Bridge Demonstration

Pelvic Tilt to Glute Bridge
Back

Sets

3

Reps

8

Interval

01:00

Rest Time

00:25

Dumbbell Deadlift Demonstration
Dumbbell Deadlift Demonstration

Dumbbell Deadlift
Back

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Smith Machine Deadlift Demonstration
Smith Machine Deadlift Demonstration

Smith Machine Deadlift
Back

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Barbell Bent-Over Row Demonstration
Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row
Back

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Dumbbell Bent-Over Row Demonstration
Dumbbell Bent-Over Row Demonstration

Dumbbell Bent-Over Row
Back

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Cable Bent-Over Lateral Pulley Demonstration
Cable Bent-Over Lateral Pulley Demonstration

Cable Bent-Over Lateral Pulley
Shoulders

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Machine Inverted Row Demonstration
Machine Inverted Row Demonstration

Machine Inverted Row
Back

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Dumbbell Alternating Hammer Curl Demonstration
Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl
Biceps

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Dumbbell Hammer Curl Demonstration
Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl
Forearms

Sets

3

Reps

8

Interval

01:00

Rest Time

00:30

Featured plans for you

Try one of these professionally designed workout plans

Upper Body: Pull/Push/Press Routinebanner

Upper Body: Pull/Push/Press Routine

Circuit Training: Full Body Plan 2banner

Circuit Training: Full Body Plan 2

Spring Forward Routinebanner

Spring Forward Routine

Full Body Strength banner

Full Body Strength

Kettlebell Full-Body Workout banner

Kettlebell Full-Body Workout

Maximum Muscle Buildingbanner

Maximum Muscle Building

Strength Machine Program 2banner

Strength Machine Program 2

Bodyweight 5 Routinebanner

Bodyweight 5 Routine