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Push/Pull/Press Upper Body Plan
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Push/Pull/Press Upper Body Plan routine by shaf1985 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a complete upper body, 3-day, strength program. The goal is to add muscle with this high volume training plan. You can expect to see 8 different exercises for each training session. This push, pull, press, program focuses on the back, chest, shoulders and arms. Day 1: Training format is 5 sets of 5 repetitions for each exercise. Day 2: Training format is 4 sets of 10 repetitions for each exercise. Day 3: In this final session for the week, expect 3 sets of 6 repetitions for each exercise. The weight should be heavy enough for each exercise to allow you to just be able to complete each set following your initial set, that should be a light warm-up set. Perform this routine 3x/week for 4-6 weeks. Each session will take about an hour to complete. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
back n tries
Est. 132 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,3,15 Reps
Cable V Bar Pulldown
3 Sets x 10,7,4 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10,10,5 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Tricep bar reverse
3 Sets x 10 Reps
Tries Bar push down
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10,10,5,5 Reps
Walking
1 Set
Day 2
shoulder n legs
Est. 73 min
10 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10,10,10,15 Reps
Dumbbell Lateral Raise
4 Sets x 10,10,8,15 Reps
Dumbbell Front Raise
3 Sets x 10,10,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10,10,8 Reps
Machine Seated Leg Curl
3 Sets x 10,10,5 Reps
Machine Leg Press
3 Sets x 10,4,10 Reps
Machine Calf Press
3 Sets x 15,12,10 Reps
Day 3
chest n bies
Est. 75 min
9 exercises
Dumbbell Bench Press
4 Sets x 10,10,4,15 Reps
Machine Fly
3 Sets x 10,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 10,10,6,15 Reps
Leverage Decline Chest Press
3 Sets x 20,14,9 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,10,8 Reps
Barbell Curl
3 Sets x 12,6,6 Reps
Dumbbell Incline Curl
3 Sets x 10,9,7 Reps
Cable Bicep Curl
4 Sets x 10,10,5,14 Reps
Day 4
back n shoulder
Est. 89 min
12 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,10,8,10 Reps
Cable V Bar Pulldown
4 Sets x 10,10,10,0 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10,10,6 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15,15,10 Reps
Cable Lateral Raise
3 Sets x 10,10,8 Reps
Day 5
chest tries n bies
Est. 70 min
10 exercises
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Dumbbell Bench Press
3 Sets x 10,10,8 Reps
Machine Bench Press
3 Sets x 9,6,5 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10,10,5 Reps
Tricep bar reverse
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,10,6 Reps
Barbell Curl
3 Sets x 10,10,6 Reps
Tries Bar push down
3 Sets x 10,8,7 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
