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Push/Leg/Pull
Bulking
Intermediate
Dumbbell
Plan Details
The Push/Leg/Pull routine by Joandy.M is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This routine is made for training muscles that perform similar functions, so strength and power are the main focus. Mon: Push- Chest, Triceps, Shoulders, and Abs Tues: Max- Back Squat & Deadlift Wed: Leg- Quads, Hamstrings, Glutes, and Calves Thurs: Max- Bench Press & Front Squat Fri: Pull- Lats, Traps, Biceps, and Lower Back Sat: Rest Sun: Rest
Routine detail
Mon
Push
Est. 106 min
23 exercises
Elliptical Training
1 Set
Dumbbell Tricep Extension
1 Set x 10 Reps
Push-Up
1 Set x 10 Reps
Sit-Up
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 5 Reps
Push-Up
1 Set x 5 Reps
Sit-Up
1 Set x 5 Reps
Dumbbell Tricep Extension
1 Set x 3 Reps
Push-Up
1 Set x 3 Reps
Sit-Up
1 Set x 3 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 16 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Reverse Crunch
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Elliptical Training
1 Set
Dumbbell Tricep Extension
1 Set x 7 Reps
Push-Up
1 Set x 7 Reps
Sit-Up
1 Set x 7 Reps
Elliptical Training
1 Set
Tue
Max Day #2
Est. 36 min
3 exercises
Treadmill Running
1 Set
Barbell Squat
1 Set x 1 Rep
Barbell Deadlift
1 Set x 1 Rep
Wed
Leg
Est. 111 min
24 exercises
Stationary Bike
1 Set
Barbell Front Squat
1 Set x 10 Reps
Barbell Lunge
1 Set x 20 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Barbell Front Squat
1 Set x 5 Reps
Barbell Lunge
1 Set x 10 Reps
Barbell Romanian Deadlift
1 Set x 5 Reps
Barbell Front Squat
1 Set x 3 Reps
Barbell Lunge
1 Set x 6 Reps
Barbell Romanian Deadlift
1 Set x 3 Reps
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 7 Reps
Machine Seated Leg Curl
3 Sets x 7 Reps
Barbell Hip Thrust
3 Sets x 5 Reps
Hip Side Extension
2 Sets x 8 Reps
Lateral Banded Walk
2 Sets x 10 Reps
Machine Calf Raise
4 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Stationary Bike
1 Set
Barbell Front Squat
1 Set x 7 Reps
Barbell Lunge
1 Set x 14 Reps
Barbell Romanian Deadlift
1 Set x 7 Reps
Stationary Bike
1 Set
Thu
Max Day #2
Est. 36 min
3 exercises
Treadmill Running
1 Set
Barbell Bench Press
1 Set x 1 Rep
Barbell Front Squat
1 Set x 1 Rep
Fri
Pull
Est. 106 min
23 exercises
Rowing
1 Set
Dumbbell Seated Bicep Curl
1 Set x 10 Reps
Barbell Bent-Over Row
1 Set x 10 Reps
Barbell Hang Clean
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 5 Reps
Barbell Bent-Over Row
1 Set x 5 Reps
Barbell Hang Clean
1 Set x 5 Reps
Dumbbell Seated Bicep Curl
1 Set x 3 Reps
Barbell Bent-Over Row
1 Set x 3 Reps
Barbell Hang Clean
1 Set x 3 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Curl Trifecta
3 Sets x 9 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Back Hyperextension
4 Sets x 5 Reps
Barbell Ladder
2 Sets x 16 Reps
Rowing
1 Set
Dumbbell Seated Bicep Curl
1 Set x 7 Reps
Barbell Bent-Over Row
1 Set x 7 Reps
Barbell Hang Clean
1 Set x 7 Reps
Rowing
1 Set
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
