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Push/Pull/Legs MASS GAINZ
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Legs MASS GAINZ routine by naarvay is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push - Pull - Legs Routine designed to hit each group twice a week and build some serious mass. If you want to hit legs twice a week, Sunday would be a great day to repeat the leg workout. Chest exercises have been designed for lack of a spotter, but feel free to substitute barbell incline/decline/flat bench presses instead of dumbbell if you have a spotter. It is also recommended to switch up the rep counts every few weeks and do lighter weight + higher reps to continue with muscle confusion.
Routine detail
Mon
Push (Chest-Triceps-Shoulders)
Est. 53 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Tue
Pull (Back-Biceps-Traps)
Est. 53 min
8 exercises
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Wed
Legs
Est. 59 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Thu
Push (Chest-Triceps-Shoulders)
Est. 53 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Fri
Pull (Back-Biceps)
Est. 46 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
