Push-Pull Split
General
Intermediate
Machine strength
Plan Details
The Push-Pull Split routine by raphaeltangobaron is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Heavy Pull
Est. 117 min
8 exercises
Barbell Deadlift
8 Sets x 3 Reps
Dumbbell Bicep Curl With Stork Stance
8 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
8 Sets x 3 Reps
Weighted Crunch
8 Sets x 3 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Elliptical Training
1 Set
Jackknife Sit-Up
3 Sets x 8 Reps
Day 2
Heavy Push
Est. 57 min
7 exercises
Barbell Squat
8 Sets x 3 Reps
Barbell Bench Press
8 Sets x 3 Reps
Barbell Military Press
8 Sets x 3 Reps
Dip
8 Sets x 3 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Shoulder Press
8 Sets x 3 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 3 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Ligh Pull
Est. 67 min
8 exercises
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Preacher Curl (Overhand)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Weight Plate One-Arm Shrug
4 Sets x 12 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Day 5
Light Push
Est. 65 min
8 exercises
Machine Leg Press
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Day 6
Rest
Est. 0 min
0 exercises
This day is empty
