3 Day Push/Pull/Leg

DOWNLOADS/VIEWS: 0/9

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This intermediate, 4-day split offers plenty of work for all your major muscle groups.

You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (80-minutes) that focuses on a combo push/pull upper body workout.

Program template looks like this:

Day 1: Pull day (Back/Bicep/Core)

Day 2: Push day (Chest/Shld/Core)

Day 3: Legs

Day 4: Push/Pull Combo

Rest - 24-48 hrs and repeat

Stay Strong,

MICHAEL WOOD, CSCS
Jefit team

Day 1
Day 2
Day 3

Push 14 exercises, 0 min

Barbell Military Press	4x8 reps	rest: 60s
Barbell Rear Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Seated Leg Tuck	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Pull 14 exercises, 0 min

Pull-Up	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s

Bein 12 exercises, 0 min

Prisoner Squat	2x15 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s