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Push,Pull,Leg - Part 1: Hypertrophy - 8 weeks
Bulking
Intermediate
Dumbbell
Plan Details
The Push,Pull,Leg - Part 1: Hypertrophy - 8 weeks routine by SimonD is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day week training programme. No cardio at all. Day 7 is rest day. This is a hard training programme to keep up continuously, you must eat, and eat lots - clean - and your fat will drop and muscles will grow. Same programme will do both fat loss and muscle gain, depending on how many calories you have per day. Calculate this out using MyFitnessPal and use this app to follow your diet carefully. Keep an eye on your nutrition and make sure you are going for a 40% Carbohydrate, 40% Protein, 20% Fat plan. After 8 weeks change number of sets and up weight. Go for 4 weeks of strength training, then come back to this programme again for 8 weeks.
Routine detail
Mon
Push Day
Est. 70 min
10 exercises
Elliptical Training
1 Set
Barbell Bench Press
7 Sets x 12,10,4,8,8,8,8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12,10,8,8,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
6 Sets x 12,10,8,8,8,8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Tue
Pull Day
Est. 62 min
7 exercises
Elliptical Training
1 Set
Barbell Deadlift
7 Sets x 12,10,4,8,8,8,8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
7 Sets x 12,10,4,8,8,8,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine Calf Raise
6 Sets x 12 Reps
Wed
Leg Day
Est. 62 min
9 exercises
Elliptical Training
1 Set
Barbell Deep Squat
7 Sets x 12,10,4,8,8,8,8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
7 Sets x 12,10,4,8,8,8,8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Thu
Push Day2
Est. 82 min
10 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
7 Sets x 12,10,4,8,8,8,8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 12,10,4,8,8,8,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 20 Reps
Dumbbell Bent-Over Tricep Extension
6 Sets x 12,10,8,8,8,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Fri
Pull Day2
Est. 80 min
10 exercises
Elliptical Training
1 Set
Pull-Up
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
7 Sets x 12,10,4,8,8,8,8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Machine Calf Raise
6 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 15 Reps
Sat
Leg Day2
Est. 50 min
6 exercises
Elliptical Training
1 Set
Barbell Deep Squat
7 Sets x 12,10,4,8,8,8,8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
7 Sets x 12,10,4,8,8,8,8 Reps
Calf Press On Leg Press
7 Sets x 12,10,4,8,8,8,8 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
