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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. - 3 Strength works, 3 Hypertrophy = 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 *IMPORTANT* Strength weight percentage- 85%-95% of 1RPM Hypertrophy weight percentage- 65%-75% of 1RPM
Routine detail
Day 1
Legs (Strength)
Est. 47 min
5 exercises
Barbell Squat
5 Sets x 3,5,5,5,5 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 8,10,10,10,10 Reps
Dumbbell Lunge
5 Sets x 8,10,10,10,10 Reps
Machine Leg Curl (Prone)
4 Sets x 8,10,10,10 Reps
Machine Leg Extension
4 Sets x 8,10,10,10 Reps
Day 2
Push (Strength)
Est. 59 min
7 exercises
Barbell Bench Press
5 Sets x 3,5,5,5,5 Reps
Machine Fly
4 Sets x 8,10,10,10 Reps
Barbell Shoulder Press
4 Sets x 6,8,8,8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,10,10,10 Reps
Weighted Tricep Dip
4 Sets x 8,10,10,10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8,10,10,10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8,10,10,10 Reps
Day 3
Pull (Strength)
Est. 58 min
7 exercises
Barbell Bent-Over Row
5 Sets x 6,8,8,8,8 Reps
Cable V Bar Pulldown
4 Sets x 8,10,10,10 Reps
Cable Seated Row
4 Sets x 8,10,10,10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8,10,10,10,10 Reps
Barbell Curl
4 Sets x 8,10,10,10 Reps
Machine Deltoid Raise
4 Sets x 8,10,10,10 Reps
Cable Rope Face Pull
4 Sets x 10,12,12,12 Reps
Day 4
Rest/Abs
Est. 0 min
0 exercises
This day is empty
Day 5
Legs (Hypertrophy)
Est. 63 min
8 exercises
Barbell Deadlift
5 Sets x 6,8,8,8,8 Reps
Barbell Front Squat
4 Sets x 8,10,10,10 Reps
Hack Squat
4 Sets x 8,10,10,10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10,12,12,12 Reps
Dumbbell Walking Lunge
4 Sets x 10,12,12,12 Reps
Machine Leg Curl (Prone)
4 Sets x 10,12,12,12 Reps
Machine Leg Extension
4 Sets x 10,12,12,12 Reps
Barbell Squat
4 Sets x 8,10,10,10 Reps
Day 6
Push (Hypertrophy)
Est. 58 min
8 exercises
Barbell Shoulder Press
5 Sets x 3,5,5,5,5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,10,10,10 Reps
Machine Reverse Fly
4 Sets x 10,12,12,12 Reps
Dumbbell Bench Press
5 Sets x 10,12,12,12,12 Reps
Machine Fly
4 Sets x 10,12,12,12 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
Barbell Tricep Extension (Supine)
4 Sets x 10,12,12,12 Reps
Day 7
Pull (Hypertrophy)
Est. 53 min
8 exercises
Cable V Bar Pulldown
4 Sets x 10,12,12,12 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
Dumbbell Seated Bicep Curl
4 Sets x 10,12,12,12 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10,12,12,12 Reps
Machine Deltoid Raise
4 Sets x 10,12,12,12 Reps
Dumbbell Lateral Raise
4 Sets x 10,12,12,12 Reps
Cable Rope Face Pull
4 Sets x 10,12,12,12 Reps
Day 8
Rest/Abs
Est. 0 min
0 exercises
This day is empty
