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(Push, Pull, Leg, Rest) x2
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The (Push, Pull, Leg, Rest) x2 routine by stanpeeters is a 8 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push, Pull en Legday gevolgd door 1 rustdag. Begin met A1, B1, C1, rust gevolg door A2, B2, C2 en rust. Let the gains begin.
Routine detail
Any
Full body
Est. 213 min
21 exercises
Rowing
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Any
C1
Est. 149 min
12 exercises
Rowing
1 Set
Barbell Squat
5 Sets x 14,10,6,8,10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 14,10,6,8,10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Bag Walking Lunges
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Hanging L sit
2 Sets
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 14,10,6,8,10 Reps
Any
B1
Est. 139 min
11 exercises
Rowing
1 Set
Pull-Up
4 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 14,10,6,8,10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Any
A1
Est. 141 min
10 exercises
Rowing
1 Set
Barbell Bench Press
5 Sets x 14,10,6,8,10 Reps
Barbell Incline Bench Press
5 Sets x 14,10,6,8,10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Military Press
5 Sets x 14,10,6,8,10 Reps
Cable Lateral Raise
4 Sets x 8 Reps
High Cable Chest Fly
5 Sets x 14,10,6,8,10 Reps
Cable Lower Chest Raise
2 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 14,10,6,8,10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Any
C2
Est. 153 min
12 exercises
Rowing
1 Set
Barbell Deadlift
5 Sets x 14,10,6,8,10 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
5 Sets x 14,10,6,8,10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbell Bulgarian split squad
3 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 14,10,6,8,10 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Ab roller weight
3 Sets x 8 Reps
Any
B2
Est. 175 min
14 exercises
Rowing
1 Set
Pull-Up
4 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 14,10,6,8,10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 14,10,6,8,10 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
5 Sets x 14,10,6,8,10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
5 Sets x 14,10,6,8,10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Any
A2
Est. 133 min
10 exercises
Rowing
1 Set
Barbell Bench Press
5 Sets x 14,10,6,8,10 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Weighted Tricep Dip
5 Sets x 14,10,6,8,10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 14,10,6,8,10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dead hang
1 Set
Any
Calisthenics
Est. 195 min
23 exercises
Rowing
1 Set
Muscle up
3 Sets x 8 Reps
Bar dips
3 Sets x 8 Reps
Rope climb
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Ring pull-up
3 Sets x 8 Reps
Explosive pull-up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Handstand hold
3 Sets
Handstand face to wall
3 Sets
Pike push-up
3 Sets x 8 Reps
Low bar row
3 Sets x 8 Reps
Front lever
3 Sets
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Hanging L sit
3 Sets
Dead hang
1 Set
Ab roller weight
3 Sets x 8 Reps
