Loading...
Push Pull Legs
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs routine by Julian114 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Push Pull Legs routine, training each group twice per week.
Routine detail
Day 1
Push A
Est. 0 min
15 exercises
Machine Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Decline Fly
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
two plates chest press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Day 2
Pull A
Est. 0 min
14 exercises
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Deadlift
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Standing Row
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Day 3
Legs A
Est. 0 min
9 exercises
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
Day 4
Push B
Est. 0 min
16 exercises
Machine Fly
4 Sets x 10 Reps
Leverage Decline Chest Press
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Day 5
Pull B
Est. 0 min
20 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Spider Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
spider hammer curl
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Day 6
multi workout
Est. 0 min
20 exercises
Prisoner Squat
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Kettlebell Renegade Row
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Dumbbell Squat
4 Sets x 10 Reps
burpees
4 Sets x 10 Reps
weight tap plank
4 Sets x 10 Reps
Kettlebell Thruster
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Kettlebell Row
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
box push
4 Sets x 10 Reps
Medicine Ball Two-Arm Overhead Throw
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Day 7
extra dat
Est. 0 min
4 exercises
Dumbbell Shoulder Press (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
