Push Pull & Legs
Cutting
Intermediate
Machine strength
Plan Details
The Push Pull & Legs routine by bqfvwvmf is a 7 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Its provide the perfect challenge and balance
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 6,8,10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Incline Fly
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Tue
Workout 2
Est. 0 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Wed
Workout 3
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Barbell Side Split Squat
2 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
2 Sets x 12 Reps
Hip Raise
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Thu
Workout 4
Est. 0 min
8 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Smith Machine Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Bench Dip
3 Sets x 15 Reps
Fri
Workout 5
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,8 Reps
T Bar Row
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10,8,8 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Sat
Workout 6
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Calf Press
4 Sets x 15 Reps
Any
Fore Arm Explosion
Est. 0 min
4 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Farmer’s Walk
3 Sets x 30 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 12 Reps
