Push Pull Workout Routine

intermediate level

For optimal results each exercise should challenge your muscles. However, you first should start with lighter weights till you properly learn each movement pattern. Once mastered, select the amount of weight that causes you to fatigue during the specified reps below. For example, if an exercise calls for 12 reps your goal it to find a weight that causes you to fatigue during the 12th rep in proper form. As you get stronger you should increase the weight for the best outcome.

Week 1

Day 1

This daily workout contains 9 activities, you'll be doing the following activities:

	Kneeling cable crunch Sets: 4 Reps: 10
	Calf extension machine Sets: 4 Reps: 12
	Leg press hack squat machine Sets: 4 Reps: 10
	Freemotion incline cable press with staggered stance Sets: 3 Reps: 10
	Seated shoulder press machine Sets: 4 Reps: 10
	Straight bar tricep pushdown Sets: 4 Reps: 10
	Flat barbell bench press Sets: 4 Reps: 10
	Four point abdominal drawing in maneuver Sets: 3 Reps: 15
	Barbell back squat Sets: 4 Reps: 12

Day 2

This daily workout contains 6 activities, you'll be doing the following activities:

	Seated cable lat pulldown Sets: 4 Reps: 12
	Standing barbell curl Sets: 4 Reps: 12
	Seated leg curl machine Sets: 4 Reps: 12
	Rear delt fly machine Sets: 4 Reps: 12
	Barbell deadlift to row Sets: 4 Reps: 12
	Barbell stiff leg deadlift Sets: 4 Reps: 12

Day 3

Rest day!

Day 4

This daily workout contains 9 activities, you'll be doing the following activities:

	Kneeling cable crunch Sets: 4 Reps: 10
	Calf extension machine Sets: 4 Reps: 12
	Leg press hack squat machine Sets: 4 Reps: 10
	Freemotion incline cable press with staggered stance Sets: 3 Reps: 10
	Seated shoulder press machine Sets: 4 Reps: 10
	Straight bar tricep pushdown Sets: 4 Reps: 10
	Flat barbell bench press Sets: 4 Reps: 10
	Four point abdominal drawing in maneuver Sets: 3 Reps: 15
	Barbell back squat Sets: 4 Reps: 12

Day 5

This daily workout contains 6 activities, you'll be doing the following activities:

	Seated cable lat pulldown Sets: 4 Reps: 12
	Standing barbell curl Sets: 4 Reps: 12
	Seated leg curl machine Sets: 4 Reps: 12
	Rear delt fly machine Sets: 4 Reps: 12
	Barbell deadlift to row Sets: 4 Reps: 12
	Barbell stiff leg deadlift Sets: 4 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

FREE 70.00$

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

What will I get?

About the professional

MJ Johnson

AS FEATURED IN