Push / Pull / Legs / Push / Pull / Legs Workout Plan

Google Sheet Workout Export

By Myworkouts

Experience Intermediate (2-3 years)
Time 55 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

Split workout with the following days:

  • Push
  • Pull
  • Legs
  • Push
  • Pull
  • Legs
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Description



Google Sheet Workout Export

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

ExerciseSetsRepsRest
1.Pull-up
4 sets8 reps60s
2.Barbell Pendlay Row
4 sets8 reps60s
3.Dumbbell Deadlift
4 sets8 reps60s
4.Supported Bent-Over Single Arm Dumbbell Row

See Exercise Notes

4 sets8 reps60s
5.Alternate Hammer Curl
4 sets8 reps60s
6.Lat Pulldown
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets8 reps60s
2.Dumbbell Bulgarian Split Squat
4 sets8 reps60s
3.Kettlebell Goblet Reverse Lunge

See Exercise Notes

4 sets8 reps60s
4.Leg Extensions
4 sets8 reps60s
5.Lever Seated Leg Curl
4 sets8 reps60s
6.Seated Calf Raise Machine
4 sets8 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Dumbbell Bench Press
4 sets10 reps60s
2.Arnold Press
4 sets10 reps60s
3.Incline Dumbbell Press
4 sets10 reps60s
4.Seated Barbell Military Press
4 sets10 reps60s
5.Dumbbell Skull Crusher (on Stability Ball)
4 sets10 reps60s
6.Dumbbell Flyes
4 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Barbell Deadlift
4 sets10 reps60s
2.Renegade Row
4 sets10 reps60s
3.Chin-up
4 sets10 reps60s
4.Machine Reverse Fly
4 sets10 reps60s
5.EZ-Bar Curl
4 sets10 reps60s
6.Wide-Grip Lat Pulldown
4 sets10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Goblet Squat
4 sets10 reps60s
2.Barbell Split Squat
4 sets10 reps60s
3.Barbell Hip Thrust with Bench
4 sets10 reps60s
4.45 Degree Leg Press
4 sets10 reps60s
5.Ball Leg Curl
4 sets10 reps60s
6.Barbell Seated Calf Raise
4 sets10 reps60s

Date Created: 10/7/2021, UTC


Last Updated: 10/8/2021, UTC





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