5 DAY PUSH-PULL WORKOUT

This workout features increased frequency, which helps accelerate muscle growth. Supersets allow for more volume and greater calorie burn, and post-workout cardio and finishers help with leaning.

Exercises

Bench dips

Bench press

Burpee

Cable pull-through

Cable row

Close-grip lat pulldown

Decline push-up

Dumbbell pullover

EZ bar drag curl

Flutter kicks

Front raise

High knees

Incline cable flye

Inverted row

Jumping jack

Landmine squat

Lateral raise

Leg extension

Military press

Plank

Nordic curl

Quad step-up

Reverse crunch

Russian twist

Seated calf raise

Seated leg curl

Skullcrushers

Spider curl

Standing biceps curl

Standing calf raise

Straight-leg deadlift

Supine dumbbell row

Switch lunge

T-bar row

Vacuum

Variations

Decline cable flye

Dumbbell single-leg calf raise

Goblet squat

Hammer curl

Heel-elevated dumbbell hack squat

High-row with external rotation

Kickbacks

Landmine straight-leg deadlift

Neutral-grip dumbbell press

Pike push-up

Reverse lunge

Scissor kicks

Side plank

Single-arm bent-over row

Straight bar pushdown

Straight-arm pushdown

Sumo squat

Tuck-up

Walking lunge

Wide-grip lat pulldown

Zercher split squat