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Push/Pull/Legs
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs routine by lowsociety.co is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
6 day workout for upper and lower with machine and free weights. it's a three day workout just repeat the three days for the 6 day routine
Routine detail
Mon
Push
Est. 109 min
10 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Reverse Fly
5 Sets x 15 Reps
EZ Bar French Press
5 Sets x 15 Reps
Dumbbell Tate Press
4 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Tue
Pull
Est. 124 min
11 exercises
Barbell Deadlift
8 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Pull-Up
3 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Wed
Legs
Est. 88 min
9 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 8 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 15 Reps
