Basic Push Pull

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2 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

The routine is broken down in to 3 days (A,B,C) and is your basic Push/Pull/Legs set up. Try to hit at least all 3 days within a 7 day period.

This routine does not include Deadlift based on previous injuries. I love them, and I even do a Stiff Legged version for my legs - but heavy deadlifts are out of the question just for me personally. If you are able to do them, I suggest adding them to at least one of your pull days (if you do two a week).

Push: You will warm up your bench press to a max effort of 5 sets of 5 reps. This should be about 75-85% of your 1RM. We continue the workout, isolating various push movements, beginning with a heavy weight @ 8 reps x 2, lowering the weight and upping reps to 10-12 reps x2 (4 total sets).

Pull: Begin with Pull-ups.. as many as you can. Continue through the routine with the same philosophy as the push... heavy for 8 reps X2, and lower the weight for 10-12 x 2 sets.

Legs: Much the same as push day, but with your legs. Same philosophy with Squats (Heavy weight @ 5x5), and isolating certain muscles from there.

It might sound strange, but I urge you all not to follow this routine 100% for very long. Fitness is about finding what works for you, and although I feel I've laid out a very good baseline for someone looking to build strength and get bigger - we all have movements which accentuate our strengths, and you should definitely add those in to this routine to maximize performance and keep things 'fresh'.

I'm using this routine 5 days a week. Broken down like this:
Monday: Push
Tuesday: Pull
Wednesday: Legs
Thursday: Push
Friday: Pull
Sat/Sun: Rest

Playing Hockey keeps my legs tired, so lifting heavy with them once a week is perfect. Hitting Push and Pull movements twice a week has made a huge impact on muscle development and recovery.

As with any routine, this can be used to both lose weight (cut) and gain weight (bulk) - your results will rest solely on your diet.

Day 1
Day 2
Day 3

Workout A (Push) 11 exercises, 1 hr 33 mins

	5x5 reps	rest: 60s
Barbell Bench Press	5x5 reps	rest: 120s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x8,8,10,10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Lateral Raise (Side-Lying)	3x10 reps	rest: 60s
Dumbbell Alternating Arnold Press (Stability Ball)	4x10 reps	rest: 60s
Barbell Incline Shoulder Raise	4x8,8,10,10 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x10 reps	rest: 60s

Workout B (Legs) 10 exercises, 1 hr 22 mins

	3x8 reps	rest: 60s
Barbell Deep Squat	5x5 reps	rest: 120s
Barbell Deep Squat	4x10 reps	rest: 60s
Single-Leg Calf Raise	4x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	4x10 reps	rest: 75s
Machine Single-Leg Extension	3x10 reps	rest: 60s
Bodyweight Lunge	4x8 reps	rest: 60s
Weighted Crunch	3x15 reps	rest: 60s
Hanging Knee Raise	3x10 reps	rest: 60s
Hanging Leg Raise	3x6 reps	rest: 60s

Workout C (Pull) 12 exercises, 1 hr 27 mins

Pull-Up	5x5 reps	rest: 60s
Pull-Up (Hammer Grip)	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x8,8,10,12 reps	rest: 60s
Machine Inverted Row	3x8 reps	rest: 60s
Dumbbell One-Arm Row	4x8,8,10,12 reps	rest: 60s
Dumbbell Incline Bench Row	4x10 reps	rest: 60s
Cable Shrug	4x10 reps	rest: 60s
Barbell Shrug	4x10 reps	rest: 60s
Dumbbell Bicep Curl	4x8,8,10,10 reps	rest: 60s
Dumbbell Concentration Curl	4x8,8,10,10 reps	rest: 60s
Barbell Preacher Curl (Overhand)	4x10 reps	rest: 60s
Barbell Upright Row	4x8,8,10,12 reps	rest: 60s