Push Pull Legs Routine

6 exercisesAbout 40 minIntermediate

1. 1

   Barbell Bench Press

   3 × 6 to 10 repsChest

   How to do it

   1. Lie on the bench with your eyes under the bar and your feet flat on the floor.
   2. Hold the bar a little wider than your shoulders and squeeze your shoulder blades together.
   3. Lower the bar slowly to the middle of your chest.
   4. Press it back up until your arms are almost straight.
   5. Start light, and use a spotter or the safety bars.
2. 2

   Dumbbell Incline Bench Press

   3 × 8 to 12 repsChest

   How to do it

   1. Set an incline bench to 30-45 degrees, sit back with dumbbells at shoulder height, elbows bent and slightly forward.
   2. Press dumbbells upward and slightly inward until arms nearly lock out.
   3. Keep chest up and shoulders packed into the bench throughout the movement.
   4. Lower dumbbells under control to chest level, maintaining a stable incline position.
3. 3

   Barbell Standing Military Press

   3 × 6 to 10 repsShoulders

   How to do it

   1. Position the barbell at shoulder height with a grip slightly wider than shoulder width.
   2. Brace your core and glutes, feet hip-width apart with a slight forward lean.
   3. Press the bar straight overhead until your elbows lock out, driving through your legs.
   4. Keep your head neutral and avoid excessive lower back arch as the bar passes your face.
   5. Lower the bar back to shoulder height with control under tension.
   6. Repeat for reps without bouncing the bar off your shoulders.
4. 4

   Dumbbell Lateral Raise

   3 × 12 to 20 repsShoulders

   How to do it

   1. Stand tall with a light dumbbell in each hand by your sides.
   2. Keep a slight bend in your elbows and raise the dumbbells out to the sides.
   3. Stop at shoulder height, then lower slowly.
   4. Do not swing or shrug to lift the weight. If you have to, go lighter.
5. 5

   Chest Dip

   3 × 10 to 15 repsChest

   How to do it

   1. Grip the handles shoulder-width apart, arms extended, body upright or slightly forward-leaned.
   2. Lower your body by bending elbows, keeping them flared outward to emphasize chest.
   3. Descend until chest is level with or slightly below the handles.
   4. Drive through your hands to extend elbows and return to start.
   5. Maintain an upright torso or light forward lean throughout.
6. 6

   Cable Pushdown

   3 × 10 to 15 repsTriceps

   How to do it

   1. Stand facing the machine with feet shoulder-width apart, knees slightly bent.
   2. Grip the rope or bar at upper chest height with elbows tucked close to your ribs.
   3. Press downward by extending your elbows, driving your hands toward your thighs.
   4. Pause briefly at full elbow extension with triceps fully contracted.
   5. Control the weight back to chest height, stopping short of full elbow flexion.

6 exercisesAbout 40 minIntermediate

1. 1

   Pull up

   3 × 5 to 8 repsLats

   How to do it

   1. Grip the bar slightly wider than shoulder-width, arms fully extended.
   2. Pull your body upward by driving elbows down and back, leading with the chest.
   3. Keep your torso upright and core braced throughout the movement.
   4. Pull until your chest approaches the bar or chin clears it.
   5. Lower with control to full arm extension.
2. 2

   Barbell Bent Over Row

   3 × 6 to 10 repsMiddle back

   How to do it

   1. Hold the bar with your hands a little wider than your shoulders, feet hip-width apart.
   2. Push your hips back and tip your chest forward until your back is flat. Tighten your stomach.
   3. Pull the bar to your lower ribs, keeping it close to your body.
   4. Lower it slowly until your arms are straight.
   5. Go lighter than you think. If your back rounds or you have to jerk the bar up, the weight is too heavy.
3. 3

   Cable Seated Row

   3 × 8 to 12 repsMiddle back

   How to do it

   1. Sit upright on the bench with feet flat on the footrest, chest up.
   2. Grip the handle with both hands, arms extended, slight knee bend.
   3. Pull the handle toward your torso, driving elbows back and squeezing shoulder blades together.
   4. Keep your torso stable and avoid leaning back beyond neutral spine.
   5. Return the handle to full extension under control without rounding forward.
4. 4

   Cable Standing Face Pull

   3 × 12 to 20 repsShoulders

   How to do it

   1. Set the cable to upper chest height and attach a rope handle.
   2. Stand facing the machine with feet shoulder-width apart, slight knee bend.
   3. Pull the rope toward your face, driving elbows high and wide, separating the rope ends.
   4. Keep your chest up and core braced throughout the movement.
   5. Squeeze the middle back at the end position with elbows behind the plane of your torso.
   6. Control the weight back to start without letting the cable fully straighten your arms.
5. 5

   Barbell Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with feet shoulder-width apart, barbell at arm's length with palms facing forward.
   2. Keep elbows pinned to your sides throughout the movement.
   3. Curl the bar upward by bending at the elbows until the barbell reaches chest height.
   4. Pause briefly at the top with biceps fully contracted.
   5. Lower the barbell with control back to the starting position without locking elbows.
6. 6

   Dumbbell Hammer Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with dumbbells at sides, palms facing inward.
   2. Keep elbows fixed at your sides throughout the movement.
   3. Curl dumbbells up by bending elbows, maintaining neutral grip.
   4. Raise until forearms approach shoulder height.
   5. Lower with control back to full arm extension.

6 exercisesAbout 45 minIntermediate

1. 1

   Barbell Squat

   3 × 6 to 10 repsQuadriceps

   How to do it

   1. Position barbell across upper back, feet shoulder-width apart.
   2. Descend by bending knees and hips, keeping chest upright and core braced.
   3. Lower until thighs reach parallel or below, knees tracking over toes.
   4. Drive through mid-foot and heels to stand, extending hips and knees together.
   5. Maintain neutral spine throughout, elbows slightly forward under the bar.
2. 2

   Leg Press (45 degree)

   3 × 8 to 12 repsQuadriceps, Glutes

   How to do it

   1. Sit with your back and head against the pad, feet flat on the platform about shoulder-width apart.
   2. Release the safety handles and bend your knees to lower the platform toward you.
   3. Go down as far as you can while your lower back stays against the pad.
   4. Push through your whole foot to straighten your legs, without locking your knees.
   5. Machines vary by brand, so yours may look a little different from the video.
3. 3

   Dumbbell Walking Lunge

   3 × 8 to 12 repsQuadriceps

   How to do it

   1. Hold dumbbells at sides with a neutral grip, feet hip-width apart.
   2. Step forward with one leg, lowering hips until both knees bend to approximately 90 degrees.
   3. Front knee stays over ankle, back knee nearly touches the ground.
   4. Drive through front heel to stand and step forward with the opposite leg.
   5. Maintain upright torso and controlled pace throughout the walk.
4. 4

   Lever Leg Extension

   3 × 10 to 15 repsQuadriceps

   How to do it

   1. Sit with your back against the pad and the roller resting on the front of your ankles.
   2. Line your knees up with the machine's pivot.
   3. Straighten your legs to lift the pad, then pause for a second.
   4. Lower slowly back to the start.
   5. Machines vary by brand, so yours may look a little different from the video.
5. 5

   Barbell Standing Calf Raise

   3 × 12 to 20 repsCalves

   How to do it

   1. Position feet hip-width apart beneath the barbell, resting it across your upper back and shoulders.
   2. Grip the bar with hands slightly wider than shoulders, elbows slightly bent.
   3. Press through the balls of your feet to drive your heels up, rising onto your toes.
   4. Hold the top position briefly with full calf contraction.
   5. Lower heels back to the floor under control without fully relaxing the calf tension.
6. 6

   Cable Kneeling Crunch

   3 × 10 to 15 repsAbdominals

   How to do it

   1. Kneel facing the cable machine with the rope attachment at upper chest height, holding both ends near your collarbone.
   2. Brace your core and drive your elbows down toward your hips, crunching forward from the waist.
   3. Keep your hips stationary and let the contraction pull the rope down in a controlled arc.
   4. Lower until you feel full abdominal tension, then return to upright without relaxing fully between reps.