Push/Pull/Legs/Abs/CF

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Each day should start with a cardio/warm up element. The idea is a PPL circuit with crossfit worked in and a day for abs. Tailor the sets/reps/weight to what matches your fitness level. compound lifts should be heavy sets around 85% of your 1RM.

Rest 0 exercises, 0 min

Push 9 exercises, 1 hr 2 mins

Barbell Bench Press	3x5 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s

Crossfit 2 exercises, 1 hr 3 mins

	Aerobics	1x0 reps	rest: 35s
	Treadmill Running	1x0 reps	rest: 25s

Pull 9 exercises, 1 hr 1 min

Barbell Deadlift	3x5 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Pull-Up	3x5 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Stability Ball Back Extension	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s

Crossfit 2 exercises, 1 hr 3 mins

	Aerobics	1x0 reps	rest: 35s
	Treadmill Running	1x0 reps	rest: 25s

Legs 8 exercises, 1 hr 14 mins

Barbell Squat	3x5 reps	rest: 60s
Dumbbell Lunge	5x20 reps	rest: 60s
Box Jump Multiple Response	3x10 reps	rest: 60s
Bridge	5x8 reps	rest: 60s
Glute Kickback	5x10 reps	rest: 60s
Bodyweight Calf Raise	5x20 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Bodyweight Side Lunge	3x10 reps	rest: 60s

Abs 7 exercises, 1 hr 8 mins

Crunch	5x20 reps	rest: 60s
Plank	5x8 reps	rest: 60s
Decline Crunch	5x10 reps	rest: 60s
Decline Bench Weighted Twist	5x10 reps	rest: 60s
Oblique Crunch	5x10 reps	rest: 60s
Alternating Heel Touch	5x10 reps	rest: 60s
Kettlebell Figure Eight	5x10 reps	rest: 60s