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H-L-Pyramid Push-Pull-Legs - Vault
Bulking
Intermediate
Machine strength
Plan Details
The H-L-Pyramid Push-Pull-Legs - Vault routine by roddc is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
CST-Heavy
Est. 38 min
5 exercises
H-Bench Press
5 Sets x 5 Reps
H-Triceps Pushdown-Rope
5 Sets x 5 Reps
H-Fly 1 Arm (Torq)
5 Sets x 5 Reps
H-Stand Shld Press
5 Sets x 5 Reps
H-LP Side Lat (Precor)
5 Sets x 5 Reps
Day 2
Bk-Bi-Light
Est. 24 min
5 exercises
L-Seated Row
3 Sets x 10 Reps
L-Pulldown (Precor)
3 Sets x 10 Reps
L-UH Pulldown
2 Sets x 10 Reps
L-DB Shrugs
3 Sets x 10 Reps
L-LP Bicep Curl (Precor)
3 Sets x 10 Reps
Day 3
Legs-Abs-Heavy
Est. 44 min
5 exercises
H-Barbell Squats
5 Sets x 5 Reps
Machine Leg Extension
5 Sets x 5 Reps
H-Leg Ext-1 Leg (Torq)
5 Sets x 5 Reps
H-Std Calf Raise-1Leg (Torq)
5 Sets x 5 Reps
H-Abs (Torq)
5 Sets x 25 Reps
Day 4
CST-Light
Est. 29 min
6 exercises
L-Inclined Bench Press
3 Sets x 10 Reps
L-DB Pullovers
2 Sets x 10 Reps
L-Cable Crossovers
3 Sets x 10 Reps
L-DB Alt Front Raise
2 Sets x 10 Reps
L-DB Side Lats
2 Sets x 10 Reps
L-Dips
3 Sets x 10 Reps
Day 5
BkBi-Heavy
Est. 23 min
3 exercises
H-Pulldown (Precor)
5 Sets x 5 Reps
H-Seated Row (Precor)
5 Sets x 5 Reps
H-EZ Bar Curl-Neg
5 Sets x 5 Reps
Day 6
Legs-Abs-Light
Est. 30 min
5 exercises
L-Squat (Deep)
3 Sets x 10 Reps
L-Leg Ext (Torq)
3 Sets x 10 Reps
L-Leg Curl (Torq)
2 Sets x 10 Reps
L-Std Calf Raise-1Leg (Torq)
3 Sets x 10 Reps
L-Alt Abs (Torq)
2 Sets x 50 Reps
Day 7
CST-Pyramid
Est. 148 min
19 exercises
P-Bench Press
4 Sets x 12 Reps
P-Cable Crossover UP (Precor)
4 Sets x 12 Reps
P-DB Bench Press
4 Sets x 12 Reps
P-DB Fly
4 Sets x 12 Reps
P-DB Incl Bench Press
4 Sets x 12 Reps
P-DB Pullovers
4 Sets x 12 Reps
P-Fly (Torq)
4 Sets x 12 Reps
P-Fly-1 Arm(Torq)
4 Sets x 12 Reps
P-DB Side Lats
4 Sets x 12 Reps
P-Inclined Bench Press
4 Sets x 12 Reps
P-DB Alt Front Raise
4 Sets x 12 Reps
P-DB Seated Shoulder Press
4 Sets x 12 Reps
P-LP Side Lat (Precor)
4 Sets x 12 Reps
P-Rev Delt (Torq)
4 Sets x 12 Reps
P-Shoulder Press (Torq)
4 Sets x 12 Reps
P-Stand Shld Press
4 Sets x 12 Reps
P-Dip Machine (Torq)
4 Sets x 12 Reps
P-Triceps Pushdown-Rope
4 Sets x 12 Reps
P-Cable Crossover LP (Precor)
3 Sets x 8 Reps
Day 8
BkBi-Pyramid
Est. 142 min
18 exercises
P-DB Shrugs
4 Sets x 12 Reps
H-Pulldown (Precor)
5 Sets x 5 Reps
P-DB Upright Row
4 Sets x 12 Reps
H-Seated Row (Precor)
5 Sets x 5 Reps
P-Pulldown (Precor)
4 Sets x 12 Reps
H-EZ Bar Curl-Neg
5 Sets x 5 Reps
P-Seated Row (Precor)
4 Sets x 12 Reps
P-Seated Row - 1 Arm (Torq)
4 Sets x 12 Reps
H-Rack Pulls
5 Sets x 5 Reps
P-T Bar Rows-1 Arm
4 Sets x 12 Reps
P-Underhand Pulldown
4 Sets x 12 Reps
P-EZ Bar Curl-Neg
4 Sets x 12 Reps
P-DB Preacher Curl-1 Arm
4 Sets x 12 Reps
P-EZ Bar Curls
4 Sets x 12 Reps
P-EZ Preacher Curl
4 Sets x 12 Reps
P-LP Bicep Curl 1-Arm(Precor)
4 Sets x 12 Reps
P-Machine Curl (Torq)
4 Sets x 12 Reps
P-DB Conc Curls
4 Sets x 12 Reps
Day 9
Legs-Abs-Pyramid
Est. 103 min
13 exercises
P-Barbell Squats
4 Sets x 12 Reps
P-Barbell Squats (Deep)
4 Sets x 12 Reps
P-Deadlift
4 Sets x 12 Reps
P-Leg Curl (Torq)
4 Sets x 12 Reps
P-Leg Ext (Torq)
4 Sets x 12 Reps
P-Leg Ext-1 Leg (Torq)
4 Sets x 12 Reps
P-Stiff Leg Deadlift
4 Sets x 12 Reps
P-Leg Press (Torq)
4 Sets x 12 Reps
P-Rack Pulls
4 Sets x 12 Reps
P-Stand Calf Raises (Torq)
4 Sets x 12 Reps
P-Stand Calf Raises-1 Leg(Torq)
4 Sets x 12 Reps
P-Abs (Torq)
4 Sets x 12 Reps
P-Abs-Alt Rot (Torq)
4 Sets x 12 Reps
