Loading...
Push/Pull/Legs/Rest
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs/Rest routine by johanhingel is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push Day 1
Est. 0 min
11 exercises
Barbell Bench Press
4 Sets x 6 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Pec deck
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Egyptian Lateral Raise
2 Sets x 10 Reps
Plank
3 Sets
Ab Roller
3 Sets x 12 Reps
Lying Leg Criss-Crossers
3 Sets x 20 Reps
Day 2
Pull Day 1
Est. 0 min
12 exercises
1-Arm Lat Pull In
2 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Omni-Grip Lat Pulldown
6 Sets x 15 Reps
Reverse Pec Deck
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Band Reverse Fly
3 Sets x 20 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Plank
3 Sets
Air Bike
3 Sets x 20 Reps
Leg Raise
3 Sets x 10 Reps
Day 3
Leg Day 1
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 10 Reps
Day 4
Push Day 2
Est. 0 min
10 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Upright Cable Rope Pull
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Day 5
Pull Day 2
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 10 Reps
Kneeling Cable Pulldown/Over
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 20 Reps
Reverse Pec Deck
3 Sets x 12 Reps
Dumbbell Curl Trip Set 12/10/8 (Reverse/Hammer/Traditional)
2 Sets x 30 Reps
EZ Bar Curl
3 Sets x 8 Reps
Plank
3 Sets
Sliding Crunch Machine
3 Sets x 12 Reps
Bosu Ball Leg Kicks
3 Sets x 15 Reps
Day 6
Leg Day 2
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 4 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Goblet Squad (3 Sec Negatives)
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 12 Reps
