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Push Pull Routine
Bulking
Beginner
Machine strength
Plan Details
The Push Pull Routine routine by ngjunjie.jay is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Jeff Nippard's Smartest Push Pull Routine 2022 custom for myself
Routine detail
Day 1
Push 1
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 2
Pull 1
5 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 3
Push 2
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 4
Pull 2
1 exercise
Machine Lat Pulldown
3 Sets x 8 Reps
