Troop's Push/Pull/Legs
General
Intermediate
Machine strength
Plan Details
The Troop's Push/Pull/Legs routine by troopie is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A push and pull routine that offers 2 variations for each day. If you can't do the reps then you can't do the weight. Kepp it controlled and tight.
Routine detail
Day 1
Push A
Est. 52 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Incline Fly
3 Sets x 15 Reps
Barbell Military Press
4 Sets x 12 Reps
Egyptian Lateral Raise
4 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Day 2
Pull A
Est. 49 min
8 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
one arm Meadows row
3 Sets x 12 Reps
Omni-Grip Lat pulldown
3 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Day 3
Leg A
Est. 59 min
8 exercises
Step Machine
1 Set
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Push B
Est. 63 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 20 Reps
Medicine Ball Push Up
1 Set
Day 5
Pull B
Est. 61 min
9 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 12 Reps
Leverage Machine High Row
2 Sets x 15 Reps
Kneeling Cable Lat Pullover
3 Sets x 20 Reps
Barbell Snatch Shrug
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Curl Tri Set
3 Sets x 12,10,8 Reps
Day 6
Leg B
Est. 61 min
8 exercises
Step Machine
1 Set
Barbell Deadlift
4 Sets x 4 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
3 Second Eccentric Goblet Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 30 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
