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Push Pull
Bulking
Intermediate
Dumbbell
Plan Details
The Push Pull routine by iguti89 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push s1
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
1 Set x 15 Reps
Day 1
Push s2
Est. 50 min
6 exercises
Barbell Military Press
3 Sets x 6 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Decline Tricep Extension
3 Sets x 12 Reps
Day 1
Push s3
Est. 48 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 15 Reps
Dumbbell Decline Bench Press
3 Sets x 15 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 12 Reps
Bench Dip
1 Set
Day 2
Pull a
Est. 51 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Pull-Up
1 Set x 40 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Kneeling Leg Curl
1 Set x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set x 20 Reps
Day 2
Pull b
Est. 44 min
8 exercises
Pull-Up
1 Set x 40 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 15 Reps
Machine Kneeling Leg Curl
2 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Standing Calf Raise
1 Set
