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push/pull/legs - Brian
Bulking
Intermediate
Machine strength
Plan Details
The push/pull/legs - Brian routine by b.petro is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A (Hypertrophy)
Est. 65 min
11 exercises
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Day 2
Pull A (Hypertrophy)
Est. 76 min
13 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Day 3
Legs A (Hypertrophy)
Est. 56 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Day 4
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 5
Push B (Hypertrophy)
Est. 62 min
10 exercises
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 6,8,8,8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Day 6
Pull B (Hypertrophy)
Est. 84 min
14 exercises
Smith Machine Deadlift
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
Smith Machine Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Weight Plate High Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
2 Sets x 8 Reps
Day 7
Legs B (Hypertrophy)
Est. 38 min
5 exercises
Barbell Squat
4 Sets x 8 Reps
Smith Machine Hack Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Day 8
OFF - REST
Est. 0 min
0 exercises
This day is empty
