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Kevin's Legs/Push/Pull/Rest Split
Bulking
Intermediate
Machine strength
Plan Details
The Kevin's Legs/Push/Pull/Rest Split routine by Kevinspruill is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Undulating Periodization - 5x8-12, 5x5, 6x3
Routine detail
Day 1
Legs & Core A
Est. 82 min
9 exercises
Barbell Squat
2 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Barbell Romanian Deadlift
5 Sets x 5 Reps
Machine Calf Raise
3 Sets x 10 Reps
Smith Machine Front Squat
5 Sets x 5 Reps
Decline Crunch
3 Sets x 20 Reps
Decline Reverse Crunch
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Day 2
Push A - Dumbbells
Est. 105 min
10 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Barbell Reverse Bench Press (Wide Grip)
5 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Barbell Decline Bench Press
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Shoulder Finisher - Rear/Lateral/Front/Press
3 Sets x 48 Reps
Push-Up
5 Sets x 10 Reps
Dip
5 Sets x 12 Reps
Chest finisher
3 Sets x 10 Reps
Day 3
Pull A - Dumbells
Est. 74 min
8 exercises
Machine Assisted Pull-Up
5 Sets x 10 Reps
Barbell Bicep Drag Curl
5 Sets x 12 Reps
Barbell Deadlift
3 Sets x 5 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Cable Seated Row
5 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Legs & Core B
Est. 72 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 25 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Front Squat
2 Sets x 10 Reps
Day 6
Push B - Barbell
Est. 114 min
13 exercises
Barbell Reverse Bench Press (Wide Grip)
5 Sets x 10 Reps
Dip
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Calf Machine Shoulder Shrug
5 Sets x 10 Reps
Push-Up
15 Sets x 5 Reps
Deltoid Cycle - Rear/Lateral/Front/Press
3 Sets x 24 Reps
Chest finisher
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 5 Reps
Day 7
Pull B - Barbell
Est. 63 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Curl
4 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Bicep Curl Cycle Finisher
6 Sets x 8 Reps
Day 8
Rest
Est. 0 min
0 exercises
This day is empty
