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Push Pull Legs

Feb 5th 2024

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Push Pull Legs

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push Pull Legs Routine (PPL)

Push 8 exercises, 0 min

	Jump Rope	1x8 reps • 120s	rest: 0s
	Arm Circles	1x10 reps	rest: 0s
	Barbell Bench Press	3x8 reps	rest: 60s
	Barbell Bench Press	1x25 reps	rest: 60s
	Barbell Push Press	3x8 reps	rest: 60s
	Smith Machine Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell One-Arm Arnold Press	3x8 reps	rest: 60s
	Dip	3x8 reps	rest: 60s

Pull 8 exercises, 0 min

	Arm Circles	1x10 reps	rest: 60s
	Machine Inverted Row	1x10 reps	rest: 60s
	Barbell Deadlift	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s
	EZ Bar Curl	3x8 reps	rest: 60s
	Dumbbell One-Arm Row	3x8 reps	rest: 60s

Legs 7 exercises, 0 min

	Jump Rope	1x8 reps • 120s	rest: 60s
	Leg Swing	1x10 reps	rest: 60s
	Barbell Squat	3x8 reps	rest: 60s
	Dumbbell Walking Lunge	3x8 reps	rest: 60s
	Barbell Hip Thrust	3x8 reps	rest: 60s
	Hack Calf Raise	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s

Push 2 9 exercises, 0 min

	Arm Circles	1x10 reps	rest: 60s
	Jump Rope	1x8 reps • 120s	rest: 60s
	Barbell Bench Press	3x8 reps	rest: 60s
	Smith Machine Incline Bench Press	3x8 reps	rest: 60s
	Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	3x8 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
	EZ Bar Decline Close Grip Skull Crusher	3x8 reps	rest: 60s

Pull 2 9 exercises, 0 min

	Arm Circles	1x10 reps	rest: 0s
	Machine Inverted Row	1x10 reps	rest: 6s
	Barbell Row	3x8 reps	rest: 60s
	Pull-Up	3x8 reps	rest: 60s
	Smith Machine Shrug	3x8 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
	Barbell Curl	3x8 reps	rest: 60s
	Dumbbell Hammer Curl	3x8 reps	rest: 60s
	Leg Raise	3x8 reps	rest: 60s

Leg 2 6 exercises, 0 min

	Barbell Squat	3x8 reps	rest: 60s
	Barbell Romanian Deadlift	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Barbell Lunge	3x8 reps	rest: 60s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Hack Calf Raise	3x8 reps	rest: 60s

[2024-02-05] Workout 0 exercises, 0 min

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