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3 day push-pull Split
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The 3 day push-pull Split routine by JasonFisher is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a routine from flex magazine. The first day is for chest/Shoulders/Triceps, second is Legs, third is back/last/biceps/forearms. Ideally you would follow a 3-on 1-off schedule.
Routine detail
Day 1
Push Day (CST)
Est. 0 min
12 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Day 2
Legs
Est. 0 min
13 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 8 Reps
Stability Ball Extended Arm Crunch
3 Sets x 8 Reps
Day 3
Pull Day (BLBF)
Est. 0 min
10 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
