Loading...
Basic Push/Pull
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Basic Push/Pull routine is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Basic push/pull workout based on the big 5 with a few supporting exercises. It hits the upper back and chest/shoulders from multiple directions.
Routine detail
Day 1
Push
Est. 33 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Dumbbell Reverse Grip Tricep Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Day 2
Pull
Est. 34 min
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 6 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
