Push, Pull and Legs
General
Beginner
Machine strength
Plan Details
The Push, Pull and Legs routine by biburey is a 13 day workout plan. It is a beginner level plan to achieve general fitness goals.
Biburey’s plan
Routine detail
Mon
Push Switch 2
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 7 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Decline Chest Fly
2 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Mon
Push
Est. 0 min
10 exercises
Push-Up
3 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Tue
Pull
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Tue
Pull Switch 1
Est. 0 min
8 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Barbell Deadlift
4 Sets x 8 Reps
Wed
Legs
Est. 0 min
7 exercises
Barbell Deep Squat
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Wed
Legs Switch
Est. 0 min
7 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Romanian Deadlift
2 Sets x 12 Reps
Dumbbell Bulgarian contralateral split squats(2x2)
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 20 Reps
Machine Calf Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Thu
Push Switch 4
Est. 0 min
10 exercises
Plank
3 Sets
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Thu
Push 3
Est. 0 min
8 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Fri
Pull Switch 4
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Reverse Fly
2 Sets x 12 Reps
EZ Bar Curl
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Fri
Pull 3
Est. 0 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 7 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Upright Row
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell Zottman Curl
2 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Any
Toms Chest Special
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Flat Bench Fly
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Any
Forearm Special
Est. 0 min
6 exercises
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Radial Deviation
3 Sets x 10 Reps
Dumbbell Ulner Deviation
3 Sets x 10 Reps
Wrist Rotations
3 Sets x 10 Reps
Any
Compound Day
Est. 0 min
5 exercises
Barbell Bench Press
3 Sets x 1 Reps
Barbell Deep Squat
3 Sets x 1 Reps
Smith Machine Shoulder Press
3 Sets x 1 Reps
Barbell Romanian Deadlift
3 Sets x 1 Reps
Pull-Up
3 Sets x 1 Reps
