Jan 11th 2024

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Push Pull Legs Strategy

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4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Choose the proper weight such that you really have to push to finish the last reps. 1. Microcycle 3 weeks: max 15 reps 2. Mesocycle: 3 weeks max 10 reps 3. Macrocycle: 2 weeks max 7 reps Keep your sets between 3 to 5. Take a rest of 45 to 60 seconds between sets. The complete periodization routine last 8 weeks. You can repeat this again and again as long as you keep adjusting your weights.

ANY
Monday
Wednesday
Friday

Push Routine 20 exercises, 2 hrs 29 mins

Barbell Bench Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x12 reps	rest: 60s
Machine Inner Chest Press	3x12 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x12 reps	rest: 60s
Machine Incline Chest Press	3x12 reps	rest: 60s
Dumbbell Incline Fly	3x12 reps	rest: 60s
Dumbbell Fly	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 60s
Cable Cross-Over	3x12 reps	rest: 60s
Barbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 60s
Machine Shoulder Press	3x8 reps	rest: 60s
Machine Assisted Dip	3x12 reps	rest: 60s
Weighted Tricep Dip	3x12 reps	rest: 60s
Machine Dip	3x12 reps	rest: 60s
Cable Lateral Raise	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Pull Routine 15 exercises, 1 hr 50 mins

Machine Assisted Pull-Up	4x15 reps	rest: 60s
Dumbbell Reverse Fly	4x15 reps	rest: 60s
Cable Rope Face Pull	4x15 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Weighted Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Machine Seated Row	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Bicep Curl	3x8 reps	rest: 60s

Leg and Isolation 19 exercises, 2 hrs 16 mins

Machine Leg Press	4x15 reps	rest: 60s
Machine Seated Leg Curl	4x15 reps	rest: 60s
Barbell Standing Calf Raise	4x15 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Seated Calf Raise	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Hack Squat	3x8 reps	rest: 60s
Dumbbell Squat	3x8 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 60s
Dumbbell Step-Up	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s

Core Warm-Up 13 exercises, 1 hr 29 mins

Plank	3x8 reps • 60s	rest: 60s
Side Plank	3x8 reps	rest: 60s
Air Bike	3x25 reps	rest: 60s
Weight Plate Russian Twist	3x8 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s
Hanging Leg Raise	3x15 reps	rest: 60s
Jackknife Sit-Up	3x15 reps	rest: 60s
Mountain Climber	3x45 reps	rest: 60s
	4x8 reps	rest: 60s
Decline Crunch	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Parallel Bar Leg Raise	3x8 reps	rest: 60s
Bench Hip Thrust	3x8 reps	rest: 60s