Loading...
Home Workout Dumbbell Barbell only (8 Days Push Pull Leg)*
Bulking
Advanced
Barbell
Plan Details
The Home Workout Dumbbell Barbell only (8 Days Push Pull Leg)* routine by wkchu is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
GENERAL: With this plan I tried to balance all muscle groups evenly with the push and pull seperation principle. Except on day 5 where I added a push/pull combination for having another round for the chest and the back. EQUIPMENT: Because you do not need any special equipment beside barbells and dumbells it is easy to do this full body routine at home. REST: As this plan is not bound to weekdays so you may add additional days to rest inbetween as you like. DETAILS: The 7-set exercises are meant to perform using the same weight but with alternating reps (more convenient too, if you only have one barbell). I would suggest you to use this system for major exercises like: Bench Press Squats Deadlifts or Barbell Rows Here is how you will perform the 7 sets: Set 1: weight x 5 reps Set 2: weight x 5 reps Set 3: weight x 5 reps Set 4: weight x 10 reps Set 5: weight x 10 reps Set 6: weight x 10 reps Set 7: weight x 20+ reps I hope you will have fun trying or adjusting my plan for your needs.
Routine detail
Day 1
Pull: Back / Biceps / Abs
Est. 61 min
8 exercises
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Yoga
1 Set
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Barbell Deadlift
7 Sets x 5 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 2
Push: Chest / Triceps / Calves
Est. 73 min
9 exercises
Dumbbell Fly
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Bench Press
7 Sets x 5 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 15 Reps
Day 3
Legs Abs
Est. 80 min
8 exercises
Single-Leg Squat
2 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Sumo Deadlift
7 Sets x 20 Reps
Crunch
2 Sets x 15 Reps
Barbell Deep Squat
7 Sets x 20 Reps
Burpees
1 Set x 20 Reps
Hip Raise
2 Sets x 15 Reps
Stability Ball Leg Lift
2 Sets x 15 Reps
Day 4
Off or Cardio
Est. 0 min
0 exercises
This day is empty
Day 5
Push/Pull: Chest / Back
Est. 77 min
12 exercises
Barbell Pullover
1 Set x 40 Reps
Weighted Bench Dip
1 Set x 40 Reps
Barbell Bent-Over Row
2 Sets x 12 Reps
Barbell Wrist Curl (Palms Down)
2 Sets x 12 Reps
Burpees
1 Set x 40 Reps
Dumbbell Fly
3 Sets x 15 Reps
Pull-Up
4 Sets x 5 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Barbell Bench Press
7 Sets x 5 Reps
Dumbbell One-Arm Row
1 Set x 12 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 12 Reps
Day 6
Legs Abs
Est. 80 min
8 exercises
Barbell Deep Squat
7 Sets x 20 Reps
Burpees
1 Set x 20 Reps
Hip Raise
2 Sets x 15 Reps
Stability Ball Leg Lift
2 Sets x 15 Reps
Single-Leg Squat
2 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Barbell Sumo Deadlift
7 Sets x 20 Reps
Crunch
2 Sets x 15 Reps
Day 7
Push: Shoulder / Calves
Est. 61 min
9 exercises
Barbell Military Press
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Handstand Push-Up
4 Sets x 5 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell External Rotation
3 Sets x 8 Reps
Day 8
Off or Cardio
Est. 0 min
0 exercises
This day is empty
