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Push Pull Legs
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Push Pull Legs routine by John_Giann is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Based on the PPL series of Jeremy Ethier and some personal modifications + changed rep ranges
Routine detail
Mon
Push
Est. 70 min
6 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Cable Cross-Over
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 7 Reps
Wed
Pull
Est. 83 min
7 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
upper back machine
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 5 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Sat
Legs
Est. 80 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Hip Thrust
2 Sets x 8 Reps
Single-Leg Squat
3 Sets x 12 Reps
contralateral split squat
2 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Sun
Abs and other
Est. 48 min
5 exercises
Reverse Crunch
3 Sets x 12 Reps
Cable Oblique Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 7 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 7 Reps
