J.E. Science Push Pull Legs Routine

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RATING: 65 (FROM 26 JEFIT MEMBERS)

2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Jeremy Ethier has a YouTube channel focused on providing science-backed training and nutritional videos in order to help you become the best version of yourself. He is certified by NASM and FMS (functional movement screening), and a Kinesiology graduate based in Vancouver, Canada. He focuses on providing unbiased information to help you optimize your training and nutrition.

Day 2
Day 1
Day 3

Push 9 exercises, 58 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Bench Press	3x8 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Barbell Military Press	3x8 reps	rest: 60s
Cable Deltoid Raise	2x8 reps	rest: 60s
Cable Deltoid Raise	2x12 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Tricep Push-Up	2x12 reps	rest: 60s

Pull 9 exercises, 59 mins

Cable One-Arm Lat Pulldown	2x10 reps	rest: 60s
Barbell Deadlift	3x6 reps	rest: 60s
Pull-Up	3x6 reps	rest: 60s
Cable Rope Seated Row	4x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s
Chin-Up	3x6 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
	3x8 reps	rest: 60s

Legs 10 exercises, 1 hr 6 mins

	2x12 reps	rest: 60s
Barbell Squat	3x8 reps	rest: 90s
	3x8 reps	rest: 120s
	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 90s
Hanging Leg Raise	3x6 reps	rest: 60s
Hanging Knee Raise (Rotational)	2x6 reps	rest: 60s
Machine Ab Crunch	4x10 reps	rest: 60s
Cable Wood Chop	3x10 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s