Push / Pull / Legs / Deadlift
General
Beginner
Machine strength
Plan Details
The Push / Pull / Legs / Deadlift routine by jmbauman2 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Push
Est. 240 min
34 exercises
Indoor Cycling
1 Set
Foam Roll
5 Sets
Floor Angels
3 Sets x 10 Reps
Pull Apart
3 Sets x 12 Reps
Prone Angel / Devil
3 Sets x 15 Reps
YTI
3 Sets x 8 Reps
Leverage Chest Press
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 6 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Leverage Shoulder Press
4 Sets x 6 Reps
Smith Machine Shoulder Press
4 Sets x 6 Reps
Machine Shoulder Press
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Front Raise
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 6 Reps
Leverage Incline Chest Press
4 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 6 Reps
Dumbbell Press (Close Grip)
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Push-Up (Close Hand)
3 Sets x 12 Reps
Leg Raise
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 30 Reps
Crunch
3 Sets x 30 Reps
Yoga
1 Set
Wed
Legs
Est. 212 min
27 exercises
Indoor Cycling
1 Set
Foam Roll
1 Set
Adductor Barbell Smash
1 Set
Foot Flex
3 Sets x 10 Reps
Foot Supination
3 Sets x 10 Reps
Banded TKE
3 Sets x 15 Reps
Diagonal Slide
6 Sets x 10 Reps
Side Leg Lift
3 Sets x 10 Reps
Hip Thrust Machine
4 Sets x 6 Reps
Barbell Squat
4 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 6 Reps
Machine Leg Press
4 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
90 Degree Hip Internal Rotation
5 Sets x 5 Reps
Yoga
1 Set
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Thu
Pull
Est. 240 min
39 exercises
Indoor Cycling
1 Set
Foam Roll
1 Set
Yoga
1 Set
Floor Angels
3 Sets x 10 Reps
Pull Apart
3 Sets x 10 Reps
Prone Angel / Devil
3 Sets x 10 Reps
YTI
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 6 Reps
Leverage Machine Iso Row
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 6 Reps
Cable Rope Seated Row
4 Sets x 6 Reps
Iso-Lateral Low Row
4 Sets x 6 Reps
Dumbbell Bent-Over Row
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Face Pull
3 Sets x 12 Reps
Cable Rope Deltoid Row
3 Sets x 12 Reps
Barbell Deadlift
4 Sets x 6 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Leverage Machine High Row
4 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Iso Lateral Lat Pull Down
4 Sets x 6 Reps
Machine Lat Pulldown
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Cable One-Arm Lat Pulldown
4 Sets x 6 Reps
Machine One-Arm Pulldown
4 Sets x 6 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 30 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Yoga
1 Set
Sun
Deadlift
Est. 11 min
1 exercise
Barbell Deadlift
4 Sets x 3 Reps
