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Push Pull Legs
Bulking
Advanced
Machine strength
Plan Details
The Push Pull Legs routine by nabil74 is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push
Routine detail
Day 1
Back Rear Delts and Biceps - A
Est. 96 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Day 2
Chest Shoulders and Triceps - A
Est. 107 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Quads Hamstrings Calves
Est. 107 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 4
Core
Est. 52 min
5 exercises
Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 5
Back Rear Delts and Biceps - B
Est. 81 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Day 6
Chest Shoulders and Triceps - B
Est. 71 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Day 7
Quads Hamstrings Calves - B
Est. 100 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 8
Core
Est. 52 min
5 exercises
Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
