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Push/Pull
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull routine by stefaan91 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push/pull split without barbells.
Routine detail
Mon
Push (Legs, Chest, Triceps, Shoulders)
Est. 94 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Stationary Bike
1 Set
Tue
Pull (Back, Traps, Biceps, Abs)
Est. 92 min
10 exercises
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Stationary Bike
1 Set
Thu
Push (Legs, Chest, Triceps, Shoulders)
Est. 94 min
10 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Stationary Bike
1 Set
Fri
Pull (Back, Traps, Biceps, Abs)
Est. 92 min
10 exercises
Dumbbell One-Arm Row
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Stationary Bike
1 Set
