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Legs/Push/Pull
Bulking
Intermediate
Machine strength
Plan Details
The Legs/Push/Pull routine by danielsatx is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
INFO: - Workout "week" is not 7 days long. - 6 hypertrophy workouts = 1 week - Every 3rd week is a deload week (Same exercises, number of reps per set doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of regular weight depending on what exercise, do not hit failure, focus on form) -Continue on the week where I left off after the deload week
Routine detail
Day 1
Legs A (Hypertrophy)
Est. 35 min
6 exercises
Barbell Squat
5 Sets x 10,12,12,12,12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10,12,12 Reps
Dumbbell Lunge
3 Sets x 8,10,10 Reps
Machine Leg Curl (Prone)
4 Sets x 10,12,12,12 Reps
Machine Leg Extension
4 Sets x 10,12,12,12 Reps
Machine Calf Raise
5 Sets x 10,12,12,12,12 Reps
Day 2
Push A (Hypertrophy)
Est. 51 min
9 exercises
Barbell Incline Bench Press
4 Sets x 10,12,12,12 Reps
Barbell Bench Press
4 Sets x 10,12,12,12 Reps
Dumbbell Seated Arnold Press
4 Sets x 8,10,10,10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,10,10,10 Reps
Machine Fly
3 Sets x 10,12,12 Reps
Weighted Tricep Dip
4 Sets x 10,12,12,12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10,12,12,12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10,12,12,12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10,12,12,12 Reps
Day 3
Pull A (Hypertrophy)
Est. 40 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8,10,10 Reps
Barbell Bent-Over Row
4 Sets x 10,12,12,12 Reps
Dumbbell One-Arm Row
4 Sets x 10,12,12,12 Reps
Barbell Curl
4 Sets x 8,10,10,10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8,10,10,10 Reps
Dumbbell Lateral Raise
4 Sets x 8,10,10,10 Reps
Cable Rope Face Pull
4 Sets x 8,10,10,10 Reps
Day 4
Rest/Abs
Est. 0 min
0 exercises
This day is empty
Day 5
Legs B (Hypertrophy)
Est. 37 min
6 exercises
Barbell Front Squat
5 Sets x 10,12,12,12,12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10,12,12,12 Reps
Dumbbell Walking Lunge
4 Sets x 8,10,10,10 Reps
Machine Leg Curl (Prone)
4 Sets x 10,12,12,12 Reps
Machine Leg Extension
4 Sets x 10,12,12,12 Reps
Machine Calf Raise
5 Sets x 10,12,12,12,12 Reps
Day 6
Push B (Hypertrophy)
Est. 45 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 10,12,12 Reps
Barbell Military Press
4 Sets x 8,10,10,10 Reps
Barbell Bench Press
4 Sets x 8,10,10,10 Reps
Machine Fly
3 Sets x 10,12,12 Reps
Weighted Tricep Dip
4 Sets x 10,12,12,12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10,12,12,12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 10,12,12,12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10,12,12,12 Reps
Day 7
Pull B (Hypertrophy)
Est. 40 min
7 exercises
Cable V Bar Pulldown
3 Sets x 8,10,10 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10,12,12,12 Reps
Cable Seated Row
4 Sets x 10,12,12,12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8,10,10,10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 8,10,10,10 Reps
Dumbbell Lateral Raise
4 Sets x 8,10,10,10 Reps
Cable Rope Face Pull
4 Sets x 8,10,10,10 Reps
Day 8
Rest/Abs
Est. 0 min
0 exercises
This day is empty
