Push / Pull / Legs / Upper / Lower / Full Body Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	53 minutes/day \| 6 days/week
	Build Muscle, Gain Strength
	Barbell, Flat Bench, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Single D-Handle Attachment, Pull up bar, 1 x Dumbbell, Lat Pulldown Cable Machine, Lat Pulldown Bar, Squat Rack, 1 x Kettlebell, Leg Extension Machine, Seated Leg Curl Machine, Seated Calf Raise Machine, Suspension (TRX), Lying Leg Curl Machine, Loop Bands, Triangle Lat/Low Row Attachment, Landmine Show More

Average Exertion

Average Cardio Intensity

Split workout of:

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Exercise	Sets	Reps	Rest
1.Barbell Bench Press	4 sets	8 reps	60s
2.Standing Barbell Military Press (AKA Overhead Press)	4 sets	8 reps	60s
3.Barbell Incline Bench Press	4 sets	8 reps	60s
4.Seated Dumbbell Shoulder Press	4 sets	8 reps	60s
5.Rope Cable Triceps Extension	4 sets	8 reps	60s
6.Cable Standing Fly	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Pull-up	4 sets	8 reps	60s
2.Barbell Pendlay Row	4 sets	8 reps	60s
3.Dumbbell Deadlift	4 sets	8 reps	60s
4.Supported Bent-Over Single Arm Dumbbell Row See Exercise Notes	4 sets	8 reps	60s
5.Alternate Hammer Curl	4 sets	8 reps	60s
6.Lat Pulldown	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Barbell Back Squat	4 sets	8 reps	60s
2.Dumbbell Bulgarian Split Squat	4 sets	8 reps	60s
3.Kettlebell Goblet Reverse Lunge See Exercise Notes	4 sets	8 reps	60s
4.Leg Extensions	4 sets	8 reps	60s
5.Lever Seated Leg Curl	4 sets	8 reps	60s
6.Seated Calf Raise Machine	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press	4 sets	8 reps	60s
2.Reverse Grip Bent-Over Barbell Rows	4 sets	8 reps	60s
3.Arnold Press	4 sets	8 reps	60s
4.Chin-up	4 sets	8 reps	60s
5.Seated Dumbbell Twist Curl	4 sets	8 reps	60s
6.Overhead Two-Arm Triceps Extension	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Dumbbell Lunges	4 sets	8 reps	60s
2.Romanian Dumbbell Deadlift with Band	4 sets	8 reps	60s
3.Incline Dumbbell Press	4 sets	8 reps	60s
4.T-Bar Row with Handle	4 sets	8 reps	60s
5.Suspension Pull Up	4 sets	8 reps	60s
6.Dumbbell Lateral Raise	4 sets	8 reps	60s

Date Created: 10/7/2021, UTC

Last Updated: 10/8/2021, UTC

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