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Legs/Push/Pull - Matt & KC
Bulking
Advanced
Machine strength
Plan Details
The Legs/Push/Pull - Matt & KC routine by mattink19 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs A (Heavy)
Est. 117 min
10 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Front Squat
2 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 25 Reps
Machine Calf Raise
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 75 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 2
Push A (Heavy)
Est. 114 min
10 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Cable Straight Arm Crossover
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 40 Reps
Day 3
Pull A (Heavy)
Est. 109 min
10 exercises
Barbell Deadlift
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 75 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 4
Legs B
Est. 127 min
10 exercises
Barbell Squat
4 Sets x 12 Reps
Smith Machine Squat
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 75 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Day 5
Push B
Est. 131 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Weighted Tricep Dip
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 40 Reps
Day 6
Pull B
Est. 197 min
17 exercises
Smith Machine Bent-Over Row
2 Sets x 10 Reps
Smith Machine Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Smith Machine One-Arm Row
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Smith Machine Shrug
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 75 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 7
Push C
Est. 123 min
10 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Smith Machine Shrug
2 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 15 Reps
Cable High Pulley Tricep Extension
3 Sets x 40 Reps
