Loading...
Push/Pull/Legs
Bulking
Intermediate
Barbell
Plan Details
The Push/Pull/Legs routine by CullenFraser is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push, Pull, Legs. 3 on, 1 off. Performed in 2 groups. First grouping heavy for strength. Second grouping for hypertrophy. This routine can be used for either bulking or cutting.
Routine detail
Day 1
Heavy Push
Est. 70 min
4 exercises
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Decline Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Day 2
Heavy Pull
Est. 59 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Pull-Up
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Day 3
Heavy Legs
Est. 71 min
4 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Squat (Wide Stance)
5 Sets x 5 Reps
Barbell Squat with Narrow Stance
5 Sets x 5 Reps
Barbell Squat
5 Sets x 5 Reps
Day 4
REST
Est. 0 min
0 exercises
This day is empty
Day 5
Light Push
Est. 40 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Day 6
Light Pull
Est. 45 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Day 7
Light Legs
Est. 59 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 82 Reps
Day 8
REST
Est. 0 min
0 exercises
This day is empty
