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KF’s Full Body Push / Pull Program
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The KF’s Full Body Push / Pull Program routine by KirstyAnn3 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pulling A
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,8,7 Reps
Dumbbell Reverse Fly (Prone)
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 11,8,8 Reps
EZ Bar Curl
2 Sets x 7 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 15 Reps
Day 2
Pushing A
Est. 0 min
5 exercises
Machine Inner Chest Press
3 Sets x 8,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 8,8,7 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 20,14,14 Reps
Kettlebell Goblet Squat
3 Sets x 10,10,8 Reps
Day 3
Legs day
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 10,10,10,8 Reps
Barbell Lunge
3 Sets x 20,14,14 Reps
Single-Leg Glute Bridge
2 Sets x 12,16 Reps
Side-Lying Hip Abduction
2 Sets x 20 Reps
Cobra
2 Sets
Day 4
Pulling B
Est. 0 min
5 exercises
Cable Seated Row
3 Sets x 11,8,8 Reps
Cable Shoulder Extension
2 Sets x 7,8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8,7,6 Reps
Barbell Curl
3 Sets x 10,7,6 Reps
Trap Bar Squat
3 Sets x 9,8,7 Reps
Day 5
Pushing B
Est. 0 min
7 exercises
Push-Up
3 Sets x 10,10,9 Reps
Dumbbell Upright Row
3 Sets x 20,20,16 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10,10,7 Reps
Kettlebell Pistol Squat
3 Sets x 12,10,8 Reps
Kettlebell Goblet Squat
3 Sets x 10,10,8 Reps
Dumbbell Push Press
3 Sets x 8 Reps
