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Push Pull Legs
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs routine by HunterHarris2 is a 5 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
17 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Behind back lay raise on cable machine
3 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull A
Est. 0 min
21 exercises
Pull-Up
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Lat pull down side grip
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Wide grip row neutral grip
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Neutral lay pull down
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Jpg coach back
4 Sets x 8 Reps
Day 3
Legs A
Est. 0 min
8 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Day 4
Shoulders arms
Est. 0 min
13 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Lite hammer curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 5
Chest back
Est. 0 min
11 exercises
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Neutral lay pull down
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
