Push/Pull/Leg /Upper/Lower Split
General
Beginner
None
Plan Details
The Push/Pull/Leg /Upper/Lower Split routine by sully3169 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
The push/pull/legs/upper/lower split is a combination of two of the most popular and proven training schedules of all time: the upper/lower split and the push/pull/legs split. As you can see, this hybrid approach doesn’t involve an unnecessary (and often counterproductive) “shoulder day” or “arm day,” nor does it involve working out 5 days in a row. Even more importantly, every body part is trained twice per week, which is the optimal training frequency for most people, and it does so in a way that allows for a perfect amount of balance without any major issues with overlap. It’s everything we want, and nothing we don’t. In my opinion, it’s the best 5-day split there is. Now let’s put together each of the workouts…
Routine detail
Tue
Chest and Triceps
Est. 57 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Kneeling Decline Chest Press (band)
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Band Overhead Forward Exstension (Single)
3 Sets x 10 Reps
Dumbbell Cuban Press
2 Sets x 10 Reps
Stability Ball Crunch
2 Sets x 10 Reps
Stability Ball Pull-In
2 Sets x 10 Reps
Wed
Back and Biceps
Est. 55 min
9 exercises
Cable Seated Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Incline Dumbbell Shrug
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Thu
Legs
Est. 43 min
9 exercises
Kettlebell Goblet Squat
3 Sets x 10 Reps
Dumbbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Kneel to Stand-up
3 Sets x 10 Reps
Stability Ball Hip Thrust
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Landmine 180
3 Sets x 10 Reps
Suitcase carry
3 Sets x 10 Reps
Sat
Upper Body
Est. 58 min
11 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Viking Landmine press
3 Sets x 10 Reps
Rocking Pulldowns
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
straight arm dip
3 Sets x 10 Reps
Trap Bar Shrugs
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Crunch Punch
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Sun
Lower Body
Est. 52 min
10 exercises
Trap Bar Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Cable Pull Through
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
