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push pull leg Jan 2026
Bulking
Intermediate
None
Plan Details
The push pull leg Jan 2026 routine by malekhallouda is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A
Est. 121 min
9 exercises
Barbell Bench Press
4 Sets x 20,12,12,12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Walking
2 Sets
Day 2
Pull A
Est. 115 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20,10,10,10 Reps
Cable Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Walking
2 Sets
Day 3
leg
Est. 103 min
7 exercises
Hack Squat
3 Sets x 20,10,10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
Day 4
REST DAY
Est. 0 min
0 exercises
This day is empty
Day 5
Push B
Est. 114 min
8 exercises
Dumbbell Bench Press
4 Sets x 12,10,10,10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Straight Arm Crossover
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Walking
2 Sets
Day 6
Pull B
Est. 112 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Upper Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Walking
1 Set
Day 7
leg
Est. 100 min
7 exercises
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Elliptical Training
1 Set
