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Push/Pull Nate Adams
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull Nate Adams routine by NateAdams is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Alternate Push/Pull days.
Routine detail
Mon
Push Day 1
Est. 79 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 5 Reps
Dip
3 Sets x 10 Reps
Tue
Pull Day 1
Est. 65 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Back Hyperextension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
5 Sets x 5 Reps
Pull-Up
3 Sets x 8 Reps
Machine Seated Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 5 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Thu
Pull Day 2
Est. 0 min
0 exercises
This day is empty
Fri
Push Day 2
Est. 0 min
0 exercises
This day is empty
