5 day 75 min Weight Plate Barbell Push / Pull / Legs Workout

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Experience Advanced (3+ years)
Time 86 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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30%

Split workout that breaks up

  • Push Day
  • Pull Day
  • Leg Day
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Description


Day 1 - Push

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Weighted Pushup demonstrationPlay Weighted Pushup demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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One arm Deficit Push-up demonstrationPlay One arm Deficit Push-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Upright Row demonstrationPlay Barbell Upright Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell French Press demonstrationPlay Barbell French Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Svend Press demonstrationPlay Svend Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Clean and Press demonstrationPlay Barbell Clean and Press demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Front Raise demonstrationPlay Barbell Front Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 2 - Pull

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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Pendlay Row demonstrationPlay Barbell Pendlay Row demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Underhand Bent-over Row demonstrationPlay Barbell Underhand Bent-over Row demonstration
4 sets, 8 reps, (rest 60s)
8 both sides
Time between exercises: 60s
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Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Reverse Grip Bent-Over Barbell Rows demonstrationPlay Reverse Grip Bent-Over Barbell Rows demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Sumo Deadlift demonstrationPlay Barbell Sumo Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Reverse-Grip Barbell Curl demonstrationPlay Reverse-Grip Barbell Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 4 - Lower

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Barbell Quick Drop demonstrationPlay Barbell Quick Drop demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Jefferson Squats demonstrationPlay Barbell Jefferson Squats demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Lunge demonstrationPlay Barbell Lunge demonstration
4 sets, 8 reps, (rest 60s)
8 reps each side
Time between exercises: 60s
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Barbell Crawl demonstrationPlay Barbell Crawl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Straight-back Straight-leg Deadlift demonstrationPlay Barbell Straight-back Straight-leg Deadlift demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Rocking Standing Barbell Calf Raise demonstrationPlay Rocking Standing Barbell Calf Raise demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Snatch Grip Romanian Deadlift
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Rear Lunge demonstrationPlay Barbell Rear Lunge demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Barbell Overhead Squat demonstrationPlay Barbell Overhead Squat demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 6 - Upper

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Standing Front Plate Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Wide Grip Upright Row demonstrationPlay Barbell Wide Grip Upright Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Kneeling Plate Chest Press demonstrationPlay Kneeling Plate Chest Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Push Press - Behind the Neck demonstrationPlay Barbell Push Press - Behind the Neck demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Reverse Grip Barbell French Press demonstrationPlay Reverse Grip Barbell French Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Double E-Z Bar Roll-Out Chest Fly demonstrationPlay Double E-Z Bar Roll-Out Chest Fly demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Static Barbell Hold demonstrationPlay Static Barbell Hold demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Press Behind Neck demonstrationPlay Standing Barbell Press Behind Neck demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Barbell Rear Delt Row demonstrationPlay Standing Barbell Rear Delt Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Day 7 - Pull

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Yates Row demonstrationPlay Barbell Yates Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Underhand Inverted Row demonstrationPlay Underhand Inverted Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Standing Front Barbell Raise Over Head demonstrationPlay Standing Front Barbell Raise Over Head demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell 21s demonstrationPlay Barbell 21s demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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L-Sit Chin-Up demonstrationPlay L-Sit Chin-Up demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Straight-Leg Deadlift demonstrationPlay Barbell Straight-Leg Deadlift demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Cheat Curl demonstrationPlay Barbell Cheat Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Drag Curl demonstrationPlay Barbell Drag Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Date Created: 10/22/2021, UTC


Last Updated: 10/22/2021, UTC

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