Push, pull, legs, core
General
Advanced
Machine strength
Plan Details
The Push, pull, legs, core routine by u17 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Full body workout. Focuses on a push - pull- legs routine. Workout designed to improve form, power, endurance, flexibility, strength and stamina. Improves performance in running, football, cycling, swimming and boxing. Hope you enjoy.
Routine detail
Tue
leg day and abs1
Est. 228 min
28 exercises
Bodyweight Calf Raise
5 Sets x 10 Reps
Jump Rope
1 Set
Decline Crunch
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Kang squats
5 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Glute Kickback
5 Sets x 10 Reps
Barbell Single-Leg Squat
5 Sets x 10 Reps
gorilla squat
5 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
World's Greatest Stretch
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Kettlebell Goblet Squat
5 Sets x 10 Reps
elastic band hip flex
5 Sets x 10 Reps
Barbell Lateral Lunge
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Leg Raise
5 Sets x 10 Reps
Air Bike
5 Sets x 10 Reps
Hack Squat
5 Sets x 10 Reps
Barbell Deep Squat
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
Flutter Kick
3 Sets x 8 Reps
Wed
pull 1
Est. 203 min
26 exercises
Dynamic Back Stretch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Band Alternating Bicep Curl
5 Sets x 10 Reps
Cable One-Arm Lat Pulldown
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Kettlebell Row
5 Sets x 10 Reps
Barbell One-Arm Row
5 Sets x 10 Reps
Weight Plate Shrug
5 Sets x 10 Reps
Pull-Up
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Cable Wrist Curl
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Cable Rope Deltoid Row
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable Rope Row to Neck
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Leverage Machine Iso Row
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Thu
push 2
Est. 157 min
19 exercises
Exercise Dome Push-Up
5 Sets x 10 Reps
Handstand Push-Up
5 Sets x 10 Reps
Tricep Push-Up
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Cable Incline Press
5 Sets x 10 Reps
Dumbbell Bench Press (Palms in)
5 Sets x 10 Reps
Cable Flat Bench Fly
5 Sets x 10 Reps
Cable Tricep Kickback
5 Sets x 10 Reps
Cable One-Arm Lateral Raise
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Incline Pullover
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Leverage Incline Chest Press
5 Sets x 10 Reps
Machine Decline Chest Press
5 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
5 Sets x 10 Reps
Fri
legs and abs 2
Est. 208 min
27 exercises
Bodyweight Calf Raise
5 Sets x 10 Reps
Box Jump Multiple Response
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Alternating Floor Leg Raise
5 Sets x 10 Reps
Split Jump
5 Sets x 10 Reps
Sit-Up
5 Sets x 10 Reps
Bridge
5 Sets
Abdominal Pendulum
5 Sets x 10 Reps
Rocket Jump
5 Sets x 10 Reps
gorilla squat
5 Sets x 10 Reps
Glute Kickback
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Cable Standing Leg Curl
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
world's greatest stretch
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Single-Leg Press
5 Sets x 10 Reps
Sissy Squat
5 Sets x 10 Reps
Barbell Lateral Lunge
5 Sets x 10 Reps
Stability Ball Trunk Rotation
5 Sets x 10 Reps
Prisoner Squat
5 Sets x 10 Reps
Kang squats
5 Sets x 10 Reps
Barbell Hip Thrust
5 Sets x 10 Reps
Barbell Front Squat
5 Sets x 10 Reps
Barbell Sumo Deadlift
5 Sets x 10 Reps
Barbell Bench Squat
5 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Sat
pull 2
Est. 146 min
18 exercises
Band Alternating Bicep Curl
5 Sets x 10 Reps
One-Arm Hang
5 Sets
Chin-Up with Knee Raise
5 Sets x 10 Reps
Stability Ball Back Extension
5 Sets x 10 Reps
Superman
5 Sets
Machine Reverse Fly
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Barbell Reverse Curl
5 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 10 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Deadlift
5 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
Dumbbell Prone Incline Shrug
5 Sets x 10 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 10 Reps
Any
push day 1
Est. 184 min
24 exercises
jammer
5 Sets x 10 Reps
Push-Up
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Barbell Inverted Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Machine Bench Press
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Machine Dip
5 Sets x 10 Reps
Machine Lateral Shoulder Raise
5 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Dumbbell Pullover
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Alternating Press (Palms In)
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
