5-Day Push-Pull-Legs Workout Plan
Translated by
ScribdTranslations5-Day Push-Pull-Legs Workout Plan
Translated by
ScribdTranslations5 DAY PUSH-PULL-LEGS ROUTINE 5 DAY PUSH-PULL-LEGS ROUTINE
Monday - PUSH 1
Bench press Week 1 Week 2 Week 3 Week 4 Week 5
1st x 5-7
2nd x 5-7
3 times 5 minus 7
Shoulder press Week 1 Week 2 Week 3 Week 4 Week 5
1st x 8-10
2nd x 8-10
High pulley crossover Week 1 Week 2 Week 3 Week 4 Week 5
1º x 8-10
2nd x 8-10
3rd x 8-10
Lateral raise pulley Week 1 Week 2 Week 3 Week 4 Week 5
1 x 10^-12
2 times 10 to the power of -12
3 x 10^-12
4º +1 x ?
Triceps pulley Week 1 Week 2 Week 3 Week 4 Week 5
1st x 12-15
2º x 12-15
3rd x 12-15
4º x ?
Tuesday - PULL 1
Dumbbell row Week 1 Week 2 Week 3 Week 4 Week 5
1st x 7-9
2 times 7 minus 9
3rd x 7-9
Pull over unilateral Week 1 Week 2 Week 3 Week 4 Week 5
1st x 12-15
2º x 12-15
Remo pulley bench Week 1 Week 2 Week 3 Week 4 Week 5
1 x 10^-12
2 x 10^-12
3 x 10-12
One-arm pull Week 1 Week 2 Week 3 Week 4 Week 5
1st x 15-17
2nd x 15-17
Curl hammer pole Week 1 Week 2 Week 3 Week 4 Week 5
1st x 8-10
2nd x 8-10
3rd x 8-10
Normal pulley curl Week 1 Week 2 Week 3 Week 4 Week 5
1
1st x 12-15
2nd x 12-15
3rd x 12-15
Pulley birds Week 1 Week 2 Week 3 Week 4 Week 5
1st x 15-17
2nd x 15-17
3rd x 15-17
Wednesday - LEGS
Multicolor Squat Week 1 Week 2 Week 3 Week 4 Week 5
1st x 5-7
2º x 5-7
3rd x 5-7
Sitting hamstring curl Week 1 Week 2 Week 3 Week 4 Week 5
1st x 10^-12
2 x 10^-12
3 x 10^-12
4º x ?
Quadriceps extension Week 1 Week 2 Week 3 Week 4 Week 5
1st x 8-10
2º x 8-10
3rd x 8-10
Hip adductor machine Week 1 Week 2 Week 3 Week 4 Week 5
1st x 12-15
2nd x 12-15
3rd x 12-15
Press Week 1 Week 2 Week 3 Week 4 Week 5
1st x 10^-12
2nd x 10-12
Foot twin Week 1 Week 2 Week 3 Week 4 Week 5
1st x 9-12
2nd x 9-12
3rd x 9-12
4º x ?
Thursday off Thursday desc Thursday desc Thursday desc Thursday desc Thursday desc
ABS day if no work has been done for the rest of the days
Friday - PUSH 2
Shoulder press Week 1 Week 2 Week 3 Week 4 Week 5
1st x 6-8
2 times 6 minus 8
3rd x 6-8
Incline Dumbbell Press Week 1 Week 2 Week 3 Week 4 Week 5
1st x 8-10
2
2nd x 8-10
3° x 8-10
Low pulley crossover Week 1 Week 2 Week 3 Week 4 Week 5
1st x 8-10
2nd x 8-10
3rd x 8-10
Press declined + Openings / funds Week 1 Week 2 Semana 3 Week 4 Week 5
1st x 8-12
2nd x 8-12
3rd x 8-12
4º x 8-12
Lateral raise pulley Week 1 Week 2 Week 3 Week 4 Week 5
1 x 10^-12
2 x 10^-12
3 x 10^-12
4th x ?
Triceps pulley Week 1 Week 2 Week 3 Week 4 Week 5
1st x 12-15
2º x 12-15
3º x 12-15
4º x ?
Saturday Pull 2
Pull-ups Week 1 Week 2 Week 3 Week 4 Week 5
1st x 6-8
2 times 6 minus 8
3 times 6 minus 8
Remo pulley Week 1 Week 2 Week 3 Week 4 Week 5
1st x 12-15
2º x 12-15
3rd x 12-15
Open prone pull Week 1 Week 2 Week 3 Week 4 Week 5
1st x 10^-12
2 x 10^-12
3 x 10^-12
4º x ?
Closed prone pull Week 1 Week 2 Week 3 Week 4 Week 5
1st x 15-17
2nd x 15-17
Seated dumbbell bicep curl Week 1 Week 2 Week 3 Week 4 Week 5
1st x 8-10
2nd x 8-10
3° x 8-10
Dumbbell bicep curl Scott bench Week 1 Week 2 Week 3 Week 4 Week 5
1st x 12-15
2nd x 12-15
3
3rd x 12-15
Sunday rest Sunday of Sunday of Sunday of Sunday of Sunday of
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PUSH-PULL-LEGS ROUTINE 5 DAYS 5 DAY PUSH-PULL-LEGS ROUTINE
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Semana 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
5
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Thursday desc Thursday desc Thursday desc Thursday desc Thursday desc Thursday desc Thursday desc
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
6
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
Week 6 Week 7 Week 8 Week 9 Semana 10 Semana 11 Semana 12
7
Sunday desSunday desSunday desSunday desSunday desSunday desSunday des