upper/lower/push/pull/leg

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RATING: 66 (FROM 28 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

just changed my routine.. my be i was going hard on myself with push/pull/legs/push/pull/legs.. mixed strength and hypertrophy.. this time i m doing it right.. so changed my program.. two days upper/ lower strength then break for recovery than push/pull/leg for hypertrophy.. hope u like this program..

Monday
Tuesday
Thursday
Friday
Saturday

Upper strength 7 exercises, 1 hr 7 mins

Barbell Bench Press	5x5 reps	rest: 90s
Barbell Military Press	4x8 reps	rest: 90s
Barbell Bench Press (Close Grip)	4x6 reps	rest: 60s
Pull-Up	4x10 reps	rest: 90s
Barbell Curl	3x6 reps	rest: 60s
	3x8 reps	rest: 60s
Hanging Leg Raise	3x60 reps	rest: 45s

lower strength 6 exercises, 1 hr 0 min

Barbell Squat	5x5 reps	rest: 90s
Barbell Deadlift	3x6 reps	rest: 90s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x6 reps	rest: 90s
Barbell Standing Calf Raise	4x10 reps	rest: 60s
Cable Kneeling Crunch	3x60 reps	rest: 45s

push 7 exercises, 1 hr 5 mins

Barbell Incline Bench Press	3x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x12 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x12 reps	rest: 60s
Dumbbell Fly	3x15 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Hanging Leg Raise	3x60 reps	rest: 60s

pull 8 exercises, 1 hr 9 mins

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x12 reps	rest: 60s
Preacher Curl Machine	3x12 reps	rest: 60s
	3x25 reps	rest: 60s
T Bar Row	3x12 reps	rest: 60s
Cable Kneeling Crunch	3x60 reps	rest: 60s

leg 8 exercises, 1 hr 32 mins

Machine Leg Extension	3x20 reps	rest: 60s
Machine Leg Press	3x15 reps	rest: 60s
Barbell Romanian Deadlift	3x12 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Dumbbell Calf Raise	3x15 reps	rest: 60s
Machine Seated Calf Raise	3x30 reps	rest: 60s
Barbell Ab Rollout (Kneeling)	3x60 reps	rest: 60s
Cable Wood Chop	3x60 reps	rest: 60s