Leg/Pull and Core/Push Routine
General
Beginner
None
Plan Details
The Leg/Pull and Core/Push Routine routine by JefitTeam is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
This four day, beginner, strength training plan was designed to be done either at home or in the gym. There are four training days to be done over a 4-week period. Each workout should take between 45-60 minutes to complete depending on the day. Day 1: Legs and Pull Day 2: Core and Push Day 3: Rest Day or do a Bikram Yoga class Day 4: Repeat day 1 Day 5: Repeat day 2 Day 6: Indoor/Outdoor Cardio choice (on own) Day 7: Rest Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout 1: Legs and Pull Day
Est. 43 min
5 exercises
Barbell Hip Thrust
2 Sets x 10 Reps
Barbell Squat
5 Sets x 5 Reps
Calf Raise On A Dumbbell
3 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Curl
4 Sets x 10,8,8,8 Reps
Tue
Workout 2: Core and Push Day
Est. 54 min
9 exercises
Bird Dog
2 Sets x 10,12 Reps
Side Bridge
2 Sets
Plank
2 Sets
Weighted Crunch
1 Set x 12 Reps
Weight Plate Russian Twist
1 Set x 12 Reps
Elevated Push-Up
1 Set x 6 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Dip
3 Sets x 8 Reps
Wed
Rest Day (or Bikram Yoga Class)
Est. 0 min
0 exercises
This day is empty
Thu
Workout 3: Legs and Pull Day
Est. 43 min
6 exercises
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Dumbbell Reverse Lunge
3 Sets x 6 Reps
Calf Raise On A Dumbbell
3 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 5 Reps
Barbell Curl
4 Sets x 10,8,8,8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Fri
Workout 4: Core and Push Day
Est. 55 min
9 exercises
Bird Dog
2 Sets x 12 Reps
Side Bridge
2 Sets
Plank
2 Sets
Weighted Crunch
1 Set x 15 Reps
Weight Plate Russian Twist
1 Set x 15 Reps
Elevated Push-Up
1 Set x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Push Press
5 Sets x 5 Reps
Dip
3 Sets x 8 Reps
