Push - Pull - Legs

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Push - Pull - Legs
3 workout Days with the workout plan according to the newest science based evidence and conclusions.

Push 10 exercises, 1 hr 48 mins

Rowing	1x0 reps • 300s	rest: 60s
Dumbbell Incline Bench Press	4x8 reps • 60s	rest: 120s
Dumbbell Dublin Press	4x8 reps • 60s	rest: 120s
Dumbbell Bench Press	4x8 reps • 60s	rest: 120s
Dumbbell Lateral Raise	4x8 reps • 60s	rest: 120s
Cable Lateral Raise	4x8 reps • 60s	rest: 90s
Cable Cross-Over	4x8 reps • 60s	rest: 120s
Dumbbell Incline Tricep Extension	4x8 reps • 60s	rest: 120s
Barbell Preacher Curl	4x8 reps • 60s	rest: 60s
Hanging Knee Raise	4x20 reps • 60s	rest: 75s

Pull 9 exercises, 1 hr 34 mins

Rowing	1x0 reps • 300s	rest: 60s
Pull-Up	4x6 reps • 60s	rest: 150s
Machine Reverse T Bar Row	4x8 reps • 60s	rest: 60s
Barbell Bent-Over Row	4x10 reps • 60s	rest: 120s
Cable Deltoid Raise	4x8 reps • 60s	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x8 reps • 60s	rest: 120s
Barbell Curl (Close Grip)	4x12 reps • 60s	rest: 120s
Cable Rope Face Pull	4x10 reps • 60s	rest: 120s
Hanging Knee Raise	4x8 reps • 60s	rest: 60s

Legs 9 exercises, 1 hr 27 mins

Rowing	1x0 reps • 300s	rest: 60s
Hack Squat	4x8 reps • 60s	rest: 90s
	4x12 reps • 60s	rest: 120s
Barbell Squat	4x10 reps • 60s	rest: 120s
Machine Leg Curl (Prone)	4x8 reps • 60s	rest: 75s
Machine Leg Extension	4x10 reps • 60s	rest: 120s
Barbell Bulgarian Split Squat	4x10 reps • 60s	rest: 120s
Smith Machine Single-Leg Calf Raise	2x10 reps • 60s	rest: 120s
Machine Seated Calf Raise	2x10 reps • 60s	rest: 120s