Loading...
Push/Pull/Legs/Push/Pull/Legs/Rest
Bulking
Beginner
Machine strength
Plan Details
The Push/Pull/Legs/Push/Pull/Legs/Rest routine by duhan is a 12 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Mon
Push A (Hypertrophy)
Est. 79 min
9 exercises
Barbell Bench Press
5 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Wrist Curl
4 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Mon
Push A (Strength)
Est. 59 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Barbell Decline Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 6 Reps
Cable Wrist Curl
3 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Tue
Pull A (Hypertrophy)
Est. 88 min
9 exercises
Barbell Rack Pull
6 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
6 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 16 Reps
Dumbbell Shoulder Shrug
4 Sets x 16 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Seated Bicep Curl
3 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 20 Reps
Stability Ball Roman Twist
3 Sets x 16 Reps
Alternating Heel Touch
3 Sets x 16 Reps
Tue
Pull A (Strength)
Est. 58 min
9 exercises
Barbell Rack Pull
4 Sets x 6 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Seated Bicep Curl
3 Sets x 6 Reps
Cable Reverse Curl
3 Sets x 6 Reps
Stability Ball Roman Twist
3 Sets x 16 Reps
Alternating Heel Touch
3 Sets x 16 Reps
Wed
Legs A (Hypertrophy)
Est. 64 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 24 Reps
Machine Seated Calf Raise
5 Sets x 24 Reps
Wed
Legs A (Strength)
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Calf Raise
5 Sets x 24 Reps
Machine Seated Calf Raise
5 Sets x 24 Reps
Thu
Push B (Strength)
Est. 63 min
9 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Cable Wrist Curl
4 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 16 Reps
Crunch
3 Sets x 16 Reps
Thu
Push B (Hypertrophy)
Est. 80 min
9 exercises
Barbell Incline Bench Press
5 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Wrist Curl
4 Sets x 20 Reps
Hanging Leg Raise
3 Sets x 16 Reps
Crunch
3 Sets x 16 Reps
Fri
Pull B (Strength)
Est. 73 min
10 exercises
Barbell Rack Pull
4 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Shrug
3 Sets x 6 Reps
Preacher Curl Machine
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Cable Reverse Curl
4 Sets x 20 Reps
Cable Wood Chop
3 Sets x 16 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 16 Reps
Fri
Pull B (Hypertrophy)
Est. 89 min
10 exercises
Barbell Rack Pull
4 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 16 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 20 Reps
Cable Wood Chop
3 Sets x 16 Reps
Cable Rotational Crunch (Kneeling)
3 Sets x 16 Reps
Sat
Legs B (Strength)
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Calf Raise
5 Sets x 24 Reps
Machine Seated Calf Raise
5 Sets x 24 Reps
Sat
Legs B (Hypertrophy)
Est. 71 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 24 Reps
Machine Seated Calf Raise
5 Sets x 24 Reps
