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PUSH/PULL
Bulking
Intermediate
Machine strength
Plan Details
The PUSH/PULL routine by Gusto09 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
PUSH B
Est. 63 min
9 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Tue
PULL B
Est. 57 min
8 exercises
Machine Ab Crunch
2 Sets x 30 Reps
Leg Raise
2 Sets x 30 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Thu
PUSH A
Est. 62 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Fri
PULL A
Est. 63 min
8 exercises
Machine Ab Crunch
2 Sets x 30 Reps
Leg Raise
2 Sets x 30 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
