Push / Pull / Legs / Upper / Lower Workout Plan

By Myworkouts

	Intermediate (2-3 years)
	54 minutes/day \| 5 days/week
	Bodybuilding, 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, EZ Bar, Preacher Curl Bench, Other, Suspension (TRX), Lying Leg Curl Machine, Steps, Bodyweight Show More

Average Exertion

Average Cardio Intensity

Split workout that breaks up

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Rest

Day 4:

Day 5:

Day 6:

Rest

Day 7:

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.Seated Dumbbell Row	4 sets	8 reps	60s
3.Arnold Press	4 sets	8 reps	60s
4.Chin-up	4 sets	8 reps	60s
5.EZ-Bar Preacher Curl	4 sets	8 reps	60s
6.Seated Tricep Dumbbell Overhead Press	4 sets	8 reps	60s

Exercise	Sets	Reps	Rest
1.Kettlebell Goblet Squat	4 sets	8 reps	60s
2.Barbell Glute Bridge	4 sets	8 reps	60s
3.Barbell Lunge See Exercise Notes	4 sets	8 reps	60s
4.TRX Leg Extension	4 sets	8 reps	60s
5.Lying Leg Curls	4 sets	8 reps	60s
6.Standing Calf Raises	4 sets	8 reps	60s

Date Created: 10/7/2021, UTC

Last Updated: 10/20/2021, UTC

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