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Push/Legs/Pull V2
Bulking
Intermediate
Machine strength
Plan Details
The Push/Legs/Pull V2 routine by Gianluca91 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
2 sessions of hypertrophy: 1 session Strength Chest/Shoulders/Tris = Day 1 Legs = Day 2 Back/Bis = Day 3 Abs and cardio can be done on any of the days and are independent of the rest of the routine so can be done whenever. Abs = Day 4 Cardio = Day 5 Again - these can be combined with any of the other workouts as you see fit.
Routine detail
Day 1
Push Hypertrophy
Est. 73 min
8 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Day 1
Push Strength
Est. 60 min
8 exercises
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Cable Lateral Raise
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Machine Tricep Extension
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Day 2
Leg Hypertrophy
Est. 52 min
5 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Day 2
Leg Strength
Est. 43 min
5 exercises
Barbell Deep Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Machine Seated Calf Raise
5 Sets x 6 Reps
Day 3
Pull Hypertrophy
Est. 59 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Day 3
Pull Hypertrophy Strength
Est. 49 min
7 exercises
Dumbbell One-Arm Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 6 Reps
Dumbbell Seated Bicep Curl
2 Sets x 6 Reps
Dumbbell Concentration Curl
2 Sets x 6 Reps
Dumbbell Seated Hammer Curl
3 Sets x 6 Reps
Day 4
Abs (Not obligatory) Strength
Est. 36 min
5 exercises
Parallel Bar Leg Raise
3 Sets x 6 Reps
Decline Crunch
3 Sets x 6 Reps
Stability Ball Crunch
3 Sets x 6 Reps
Weighted Side Bend
3 Sets x 6 Reps
Plank
3 Sets
Day 4
Abs (Not obligatory) Hypertrophy
Est. 41 min
5 exercises
Parallel Bar Leg Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Weighted Side Bend
3 Sets x 12 Reps
Plank
3 Sets
Day 5
Cardio (Pick 1 as 15mins HIIT or 40-60mins low intensity)
Est. 240 min
7 exercises
Indoor Cycling
1 Set
Rowing
1 Set
Running
1 Set
Step Machine
1 Set
Swimming
1 Set
Elliptical Training
1 Set
Treadmill Running
1 Set
