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Legs/Push/Pull
Bulking
Intermediate
Barbell
Plan Details
The Legs/Push/Pull routine by SmurphMcMurph is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
-3 On/1 Off Legs/Push/Pull Routine INFO: -Each day focuses on 1 of 6 "Big Lifts". -Workouts are not organized by weeks, but instead by 4 day cycles, i.e: (Legs/Push/Pull/Off). -De-load as necessary. (Same exercises, number of reps doesn't necessarily matter as much, strip a set or two from each exercise, use 60-80% of normal weight depending on the exercise, do not hit failure, focus on form). -De-load example:( 225 x 4 x 3-5=135-180 x 2-3 x 3-5). REMINDERS: *Don't skip workouts (if you can), rest days, or de-loads. *Focus on progression in the gym. *Don't slack on nutrition (caloric surplus). *Prioritize sleep and overall recovery.
Routine detail
Day 1
Legs A
Est. 48 min
7 exercises
Barbell Seated Calf Raise
3 Sets x 12,15,15 Reps
Barbell Standing Calf Raise
3 Sets x 12,15,15 Reps
Machine Kneeling Leg Curl
3 Sets x 10,12,12 Reps
Barbell Squat
4 Sets x 4,6,6,6 Reps
Barbell Romanian Deadlift
4 Sets x 6,8,8,8 Reps
Barbell Lunge
4 Sets x 8,10,10,10 Reps
Machine Single-Leg Extension
3 Sets x 10,12,12 Reps
Day 2
Push A
Est. 47 min
7 exercises
Barbell Bench Press
4 Sets x 4,6,6,6 Reps
Dumbbell Shoulder Press
4 Sets x 6,8,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 8,10,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 10,12,12 Reps
Dumbbell Fly
3 Sets x 10,12,12 Reps
EZ Bar Decline Tricep Extension
4 Sets x 6,8,8,8 Reps
Cable Shoulder Extension
3 Sets x 10,12,12 Reps
Day 3
Pull A
Est. 45 min
7 exercises
Barbell Deadlift
4 Sets x 4,6,6,6 Reps
Weighted Pull-Up
4 Sets x 8,10,10,10 Reps
Barbell Row
4 Sets x 6,8,8,8 Reps
Barbell Curl
4 Sets x 6,8,8,8 Reps
Dumbbell Hammer Curl
3 Sets x 10,12,12 Reps
Dumbbell Reverse Fly
3 Sets x 10,12,12 Reps
Decline Crunch
3 Sets x 12,15,15 Reps
Day 4
OFF-REST
Est. 0 min
0 exercises
This day is empty
Day 5
Legs B
Est. 48 min
7 exercises
Barbell Seated Calf Raise
3 Sets x 12,15,15 Reps
Barbell Standing Calf Raise
3 Sets x 12,15,15 Reps
Machine Kneeling Leg Curl
3 Sets x 10,12,12 Reps
Barbell Front Squat
4 Sets x 4,6,6,6 Reps
Barbell Romanian Deadlift
4 Sets x 6,8,8,8 Reps
Barbell Hack Squat
4 Sets x 8,10,10,10 Reps
Machine Single-Leg Extension
3 Sets x 10,12,12 Reps
Day 6
Push B
Est. 45 min
7 exercises
Barbell Military Press
4 Sets x 4,6,6,6 Reps
Dumbbell Bench Press
4 Sets x 6,8,8,8 Reps
Dip
4 Sets x 8,10,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 10,12,12 Reps
Dumbbell Incline Fly
3 Sets x 10,12,12 Reps
EZ Bar Decline Tricep Extension
4 Sets x 6,8,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10,12,12 Reps
Day 7
Pull B
Est. 45 min
7 exercises
Barbell Bent-Over Row
4 Sets x 4,6,6,6 Reps
Weighted Pull-Up
4 Sets x 8,10,10,10 Reps
Dumbbell One-Arm Row
4 Sets x 6,8,8,8 Reps
Barbell Curl
4 Sets x 6,8,8,8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10,12,12 Reps
Dumbbell Reverse Fly
3 Sets x 10,12,12 Reps
Barbell Shrug
3 Sets x 12,15,15 Reps
Day 8
OFF-REST
Est. 0 min
0 exercises
This day is empty
