Push / Pull Workout Plan
By Myworkouts
 | Intermediate (2-3 years) |
 | 54 minutes/day | 2 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, Lat Pulldown Cable Machine, Lat Pulldown Bar Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Week 1 Overview
Day 1: Push | Day 2: Rest | Day 3: Pull | Day 4: Rest | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Day 1 - Push
Scroll to top| 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 | |
Day 3 - Pull
Scroll to top| 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.Barbell Pendlay Row | 4 sets | 8 reps | 60s | |
| 5.Alternate Hammer Curl | 4 sets | 8 reps | 60s | |
| 6.Lat Pulldown | 4 sets | 8 reps | 60s | |
Date Created: 9/20/2021, UTC
Last Updated: 10/20/2021, UTC
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