Barbell, Dumbbell & Bench Only Push / Pull / Push / Pull Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 54 minutes/day | 4 days/week
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
70%
Average Cardio Intensity
info-icon
30%

Split workout that breaks up

  • Push Day
  • Pull Day
Show More
ExpandMore
Description

Week 1 Overview

Day 3:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Bench Press
4 sets8 reps60s
2.Standing Barbell Military Press (AKA Overhead Press)
4 sets8 reps60s
3.Barbell Back Squat
4 sets8 reps60s
4.Seated Dumbbell Shoulder Press
4 sets8 reps60s
5.Standing Dumbbell Triceps Extension
4 sets8 reps60s
6.Dumbbell Lunges
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
4 sets8 reps60s
2.Bent Over Two-Dumbbell Row
4 sets8 reps60s
3.Renegade Row
4 sets8 reps60s
4.Rear Delt Inverted Row
4 sets8 reps60s
5.Alternate Hammer Curl
4 sets8 reps60s
6.Barbell Biceps Curl
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets8 reps60s
2.Seated Dumbbell Shoulder Press
4 sets8 reps60s
3.Goblet Squat
4 sets8 reps60s
4.Arnold Press
4 sets8 reps60s
5.Bent Over Dumbbell Tricep Kickback
4 sets8 reps60s
6.Barbell Lunge
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Deadlift
4 sets8 reps60s
2.Bent Over Barbell Row
4 sets8 reps60s
3.One-Arm Bent-Over Dumbbell Row
4 sets8 reps60s
4.Reverse Grip Bent Over Dumbbell Row
4 sets8 reps60s
5.Standing Concentration Curl
4 sets8 reps60s
6.Standing Dumbbell Reverse Curl
4 sets8 reps60s

Date Created: 9/23/2021, UTC


Last Updated: 10/29/2021, UTC





Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.