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push pull legs
Bulking
Intermediate
Machine strength
Plan Details
The push pull legs routine by JoshAnaru is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
push day 1 - chest heavy
Est. 71 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 2
pull day 1 - heavy row
Est. 74 min
9 exercises
Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Reverse Curl
2 Sets x 20 Reps
Day 3
legs day 1 - heavy squats
Est. 51 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 4
push day 2 - heavy shoulder
Est. 65 min
8 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 5
pull day 2 - heavy shrugs
Est. 72 min
9 exercises
Barbell Shrug
3 Sets x 5 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Reverse Curl
2 Sets x 20 Reps
Day 6
legs 2 - heavy deadlift
Est. 60 min
7 exercises
Barbell Clean Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
