Push Pull Legs*

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6 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

My Push Pull Legs routine, training each group twice per week.

Push A 8 exercises, 0 min

Dumbbell Bench Press	4x12 reps	rest: 0s
Dip	4x12 reps	rest: 0s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 0s
Dumbbell Lateral Raise	4x12 reps	rest: 0s
Dumbbell Fly	4x12 reps	rest: 0s
Decline Crunch	4x12 reps	rest: 0s
Barbell Round the World Shoulder Stretch	4x8 reps	rest: 0s

Pull A 7 exercises, 0 min

Chin-Up	4x10 reps	rest: 0s
Dumbbell One-Arm Row	4x12 reps	rest: 0s
Cable Seated Row	4x15 reps	rest: 0s
Dumbbell Alternating Incline Curl	4x10 reps	rest: 0s
Dumbbell Shoulder Shrug	4x10 reps	rest: 0s
Superman	4x8 reps	rest: 0s
Plank	4x8 reps	rest: 60s

Legs A 6 exercises, 0 min

Barbell Squat	4x10 reps	rest: 0s
Dumbbell Lunge	4x10 reps	rest: 0s
Machine Leg Extension	4x10 reps	rest: 0s
Single-Leg Calf Raise	4x10 reps	rest: 0s
Cable Standing Leg Curl	4x10 reps	rest: 0s
Bench Weighted Decline Crunch	4x10 reps	rest: 0s

Push b 6 exercises, 0 min

Weighted Tricep Dip	4x12 reps	rest: 0s
Dumbbell Seated Arnold Press	4x10 reps	rest: 0s
Dumbbell Reverse Fly	4x10 reps	rest: 0s
Dumbbell Incline Bench Press	4x10 reps	rest: 0s
	4x20 reps	rest: 0s
Hanging Leg Raise	4x20 reps	rest: 0s

Pull B 6 exercises, 0 min

Pull-Up	4x10 reps	rest: 0s
Cable Seated Row	4x12 reps	rest: 0s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 0s
Cable Rope Face Pull	4x10 reps	rest: 0s
Dumbbell One-Arm Row	4x10 reps	rest: 0s
	4x10 reps	rest: 0s

Legs B 6 exercises, 0 min

Barbell Hip Thrust	4x10 reps	rest: 0s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 0s
Smith Machine Bulgarian Split Squat	4x10 reps	rest: 0s
Dumbbell Walking Lunge	4x10 reps	rest: 0s
	4x20 reps	rest: 0s
	4x12 reps	rest: 0s