Gozuren Push Pull - JEFIT

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Gozuren Push Pull - JEFIT

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Gozuren Push Pull

Bulking

Intermediate

Machine strength

Plan Details

The Gozuren Push Pull routine by Gozuren is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Hybrid routine for strength and size. With an scheme of torso/legs - strength/hypertrophy combined. It's made for a lineal weight progression on 2 first exercises, and a double on isolation (reps-weight)

Routine detail

Day 1

Pull 1 - torso strength, legs hyper

Est. 79 min

9 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 5 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

3 Sets x 6 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

2 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 15 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 15 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

4 Sets x 15 Reps

Day 2

Push 1 - Legs strength, torso hyper

Est. 80 min

9 exercises

Hack Squat Demonstration

Hack Squat

3 Sets x 5 Reps

Sissy Squat Demonstration

Sissy Squat

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 15 Reps

Dumbbell Seated Alternating Shoulder Press Demonstration

Dumbbell Seated Alternating Shoulder Press

3 Sets x 10 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

3 Sets x 15 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

2 Sets x 8 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

2 Sets x 15 Reps

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 15 Reps

Day 3

Pull 2 - Legs strength, torso hyper

Est. 71 min

9 exercises

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 5 Reps

Barbell Glute Bridge Demonstration

Barbell Glute Bridge

3 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

2 Sets x 15 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 10 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 8 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

2 Sets x 15 Reps

Plank Demonstration

Plank

4 Sets

Day 4

Push 2 - Torso strength, legs hyper

Est. 72 min

9 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 5 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Barbell Single-Leg Squat Demonstration

Barbell Single-Leg Squat

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

2 Sets x 15 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

3 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

4 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

2 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

2 Sets x 12 Reps

Side Bridge Demonstration

Side Bridge

3 Sets