Push/Pull/Legs

DOWNLOADS/VIEWS: 24/2679

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

3 Days on, 1 day off (cardio), repeat.

Progressive style in that every other 3 day cycle is for strength in the base move. Start with a Base load that is relatively easy to finish all sets and reps on first 6 days. Move to an Intro load where you finish the sets and reps, but the last rep or 2 is strenuous during your next 6 sessions. Move to an overload the next 6 days where the last reps of sets are very difficult with some failure over next 6 sessions. Finally, move to a shock load, where failure is the norm. This is where drop sets and rest/pause sets should be utilized.

Repeat this process to continue strength gains. Your weights should increase with the start of every new cycle.

Push - Strength/Muscle 6 exercises, 1 hr 0 min

Barbell Bench Press	4x7 reps	rest: 150s
Dumbbell Incline Bench Press	3x12 reps	rest: 120s
Barbell Seated Press	3x7 reps	rest: 120s
Dumbbell Lateral Raise	3x12 reps	rest: 90s
EZ Bar Decline Close Grip Skull Crusher	3x12 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x12 reps	rest: 60s

Pull - Strength/Muscle 6 exercises, 1 hr 4 mins

Barbell Deadlift	4x7 reps	rest: 150s
	3x12 reps	rest: 120s
Cable Rope Seated Row	3x12 reps	rest: 90s
Barbell Shrug	3x12 reps	rest: 90s
Barbell Curl	4x7 reps	rest: 150s
Dumbbell Alternating Bicep Curl	3x12 reps	rest: 90s

Legs - Strength/Muscle 5 exercises, 1 hr 0 min

Barbell Squat	4x7 reps	rest: 150s
Barbell Front Squat	3x12 reps	rest: 120s
Barbell Stiff-Leg Deadlift	4x12 reps	rest: 150s
	3x7 reps	rest: 120s
Machine Seated Calf Raise	3x20 reps	rest: 90s

Cardio 0 exercises, 0 min

Push - Muscle 8 exercises, 1 hr 2 mins

Barbell Bench Press	3x12 reps	rest: 90s
Barbell Bench Press	1x20 reps	rest: 90s
Dumbbell Incline Fly	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	3x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	1x20 reps	rest: 90s
Dumbbell One-Arm Front Raise	3x12 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	3x12 reps	rest: 90s
Barbell Bench Press (Close Grip)	2x15 reps	rest: 90s

Pull - Muscle 8 exercises, 1 hr 5 mins

Barbell Deadlift	3x12 reps	rest: 120s
Barbell Deadlift	1x20 reps	rest: 120s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 90s
Cable Rope Seated Row	3x12 reps	rest: 90s
Dumbbell Shoulder Shrug	2x12 reps	rest: 90s
Dumbbell Shoulder Shrug	1x20 reps	rest: 90s
Barbell Preacher Curl	3x12 reps	rest: 120s
Dumbbell Seated Hammer Curl	3x12 reps	rest: 90s

Legs - Muscle 7 exercises, 1 hr 0 min

Barbell Squat	3x12 reps	rest: 120s
Barbell Squat	1x20 reps	rest: 120s
Machine Leg Press	3x12 reps	rest: 120s
Machine Leg Press	1x20 reps	rest: 120s
Machine Seated Leg Curl	3x12 reps	rest: 90s
Barbell Good Morning	3x12 reps	rest: 90s
Machine Calf Raise	3x20 reps	rest: 90s