Strength Program: Pull/Push/Leg

DOWNLOADS/VIEWS: 16/8807

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1: Pull Workout 8 exercises, 56 mins

Barbell Deadlift	3x8 reps	rest: 90s
Barbell Bent-Over Row	3x8 reps	rest: 75s
Dumbbell One-Arm Row	3x8 reps	rest: 75s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x8 reps	rest: 60s
Cable Rope Crunch	3x8 reps	rest: 60s
Cable Upward Chop	3x8 reps	rest: 60s

Day 2: Push Workout 6 exercises, 48 mins

Barbell Bench Press	3x8 reps	rest: 120s
Barbell Incline Bench Press	3x8 reps	rest: 120s
Dumbbell Fly	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 90s
Dumbbell Alternating Press	3x8 reps	rest: 60s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s

Day 3: Leg Workout 5 exercises, 36 mins

Machine Leg Extension	3x8 reps	rest: 90s
Machine Leg Curl (Prone)	3x8 reps	rest: 75s
Hack Squat	3x8 reps	rest: 75s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s

Day 4: Pull Workout 8 exercises, 59 mins

Barbell Deadlift	3x6 reps	rest: 90s
Dumbbell Bent-Over Row	3x12,10,8 reps	rest: 75s
Machine Lat Pulldown	3x12,10,8 reps	rest: 75s
Barbell Bicep Curl (Wide Grip)	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x12,10,8 reps	rest: 60s
Dumbbell Wrist Curl (Neutral Grip)	3x12 reps	rest: 60s
Cable Rope Crunch	3x15 reps	rest: 60s
Cable Pallof Press with Rotation	2x10 reps	rest: 60s

Day 5: Push Workout 7 exercises, 55 mins

Barbell Bench Press	3x12,10,8 reps	rest: 90s
Barbell Decline Bench Press	3x12,10,8 reps	rest: 90s
Dumbbell Incline Fly	3x10 reps	rest: 60s
Barbell Push Press	3x10,8,6 reps	rest: 90s
Dumbbell Alternating Press	3x12,10,8 reps	rest: 60s
Dumbbell Cross Tricep Extension (Supine)	3x8 reps	rest: 60s
Weight Plate Russian Twist	2x15 reps	rest: 60s

Day 6: Leg Workout 5 exercises, 42 mins

Machine Leg Extension	3x12,10,8 reps	rest: 75s
Machine Leg Curl (Prone)	3x12,10,8 reps	rest: 75s
Hack Squat	3x12,10,8 reps	rest: 90s
Machine Calf Raise	3x12 reps	rest: 75s
Machine Seated Calf Raise	3x20,15,12 reps	rest: 75s