Push/Crossfit/Pull/Run/Legs/Abs
General
Intermediate
Body
Plan Details
The Push/Crossfit/Pull/Run/Legs/Abs routine by bryan.gomez.usaf is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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.
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Push
Est. 62 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Wed
Crossfit
Est. 51 min
12 exercises
Push-Up
5 Sets x 10 Reps
Glute Kickback (Kneeling)
5 Sets x 10 Reps
Bodyweight Lunge
5 Sets x 10 Reps
Arm Circles
5 Sets x 10 Reps
Crunch
5 Sets x 10 Reps
Mountain Climber
5 Sets x 10 Reps
Push-Up (Wide Hand)
5 Sets x 10 Reps
Bridge
5 Sets
Prisoner Squat
5 Sets x 10 Reps
Bodyweight Calf Raise
5 Sets x 10 Reps
Push-Up (Close Hand)
5 Sets x 10 Reps
Hundreds
5 Sets x 10 Reps
Thu
Pull
Est. 61 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Fri
Distance Run
Est. 62 min
1 exercise
Running
1 Set
Sat
Legs
Est. 75 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Lunge
5 Sets x 20 Reps
Box Jump Multiple Response
3 Sets x 10 Reps
Bridge
5 Sets
Glute Kickback (Kneeling)
5 Sets x 10 Reps
Bodyweight Calf Raise
5 Sets x 20 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Bodyweight Side Lunge
3 Sets x 10 Reps
Sun
Abs
Est. 68 min
7 exercises
Crunch
5 Sets x 20 Reps
Plank
5 Sets
Decline Crunch
5 Sets x 10 Reps
Decline Bench Weighted Twist
5 Sets x 10 Reps
Oblique Crunch
5 Sets x 10 Reps
Alternating Heel Touch
5 Sets x 10 Reps
Kettlebell Figure Eight
5 Sets x 10 Reps
