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Push,Pull,Leg - Part 2: Strength Gains - 4 weeks
Bulking
Advanced
Dumbbell
Plan Details
The Push,Pull,Leg - Part 2: Strength Gains - 4 weeks routine by SimonD is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
6 day week training programme day 1-3 is focus on strength, max power for 4 reps with 90 sec rest day 4-6 is focus on hypertrophy so 8 reps with 60 sec rest No cardio Day 7 is rest day This is part 2 of the mass building programme. Remember to eat, and eat lots - clean eating!
Routine detail
Mon
Push Day
Est. 72 min
9 exercises
Elliptical Training
1 Set
Barbell Bench Press
8 Sets x 12,10,4,4,4,4,4,4 Reps
Barbell Incline Bench Press
5 Sets x 4 Reps
Dumbbell Seated Shoulder Press
8 Sets x 12,10,4,4,4,4,4,4 Reps
Dumbbell Lateral Raise
5 Sets x 4 Reps
Dip
3 Sets x 10 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. 79 min
7 exercises
Elliptical Training
1 Set
Barbell Deadlift
8 Sets x 12,10,4,4,4,4,4,4 Reps
Barbell Bent-Over Row
5 Sets x 4 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 4 Reps
Barbell Curl
8 Sets x 12,10,4,4,4,4,4,4 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 4 Reps
Machine Calf Raise
6 Sets x 12 Reps
Wed
Leg Day
Est. 58 min
6 exercises
Elliptical Training
1 Set
Barbell Deep Squat
8 Sets x 12,10,4,4,4,4,4,4 Reps
Machine Leg Press
5 Sets x 4 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
8 Sets x 12,10,4,4,4,4,4,4 Reps
Thu
Push Day2
Est. 76 min
9 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
7 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
6 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 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
Fri
Pull Day2
Est. 71 min
7 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 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Machine Calf Raise
6 Sets x 12 Reps
Sat
Leg Day2
Est. 71 min
6 exercises
Elliptical Training
1 Set
Barbell Deep Squat
7 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
7 Sets x 12 Reps
Calf Press On Leg Press
7 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
