Strength Program: Pull/Push/Leg
General
Intermediate
Machine strength
Plan Details
The Strength Program: Pull/Push/Leg routine by JefitTeam is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This is an intermediate level strength training program. The workouts consist of either a pull, push or leg day. You can expect 7-8 exercises each day with 3-4 sets on average. Workout three days straight then rest 1-2 days and repeat the next three sessions. Don't worry if you don't get all six session in each week. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Day 1: Pull Workout
Est. 56 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Cable Rope Crunch
3 Sets x 8 Reps
Cable Upward Chop
3 Sets x 8 Reps
Tue
Day 2: Push Workout
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Wed
Day 3: Leg Workout
Est. 36 min
5 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Fri
Day 4: Pull Workout
Est. 60 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 12,10,8 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 12 Reps
Cable Rope Crunch
3 Sets x 15 Reps
Cable Pallof Press with Rotation
2 Sets x 10 Reps
Sat
Day 5: Push Workout
Est. 55 min
7 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Decline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 10,8,6 Reps
Dumbbell Alternating Press
3 Sets x 12,10,8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Weight Plate Russian Twist
2 Sets x 15 Reps
Sun
Day 6: Leg Workout
Est. 42 min
5 exercises
Machine Leg Extension
3 Sets x 12,10,8 Reps
Machine Leg Curl (Prone)
3 Sets x 12,10,8 Reps
Hack Squat
3 Sets x 12,10,8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20,15,12 Reps
