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J.E. Science Push Pull Legs Routine
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The J.E. Science Push Pull Legs Routine routine by MohammadRiantoUtama is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jeremy Ethier has a YouTube channel focused on providing science-backed training and nutritional videos in order to help you become the best version of yourself. He is certified by NASM and FMS (functional movement screening), and a Kinesiology graduate based in Vancouver, Canada. He focuses on providing unbiased information to help you optimize your training and nutrition.
Routine detail
Day 1
Push Hypertrophy
Est. 124 min
14 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Leverage Shoulder Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Deltoid Raise
6 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 21 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Machine Ab Crunch
5 Sets x 8 Reps
Day 2
Pull Hypertrophy
Est. 93 min
12 exercises
Barbell Deadlift
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 16 Reps
Machine Seated Row
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Kneeling Face Pull
3 Sets x 16 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Lying Face Pull
2 Sets x 16 Reps
Day 3
Legs Hypertrophy
Est. 107 min
15 exercises
Machine Hip Abduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 18 Reps
Bulgarian Split Squat
6 Sets x 15 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 12 Reps
Split Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Single-Leg Calf Press
2 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 4
Abs
Est. 37 min
4 exercises
Reverse Crunch With Weight
6 Sets x 15 Reps
Torso Rotation Machine
6 Sets x 15 Reps
Machine Ab Crunch
6 Sets x 15 Reps
Serratus Jab
12 Sets x 15 Reps
Day 5
Push Rum 1
Est. 77 min
9 exercises
Machine Incline Chest Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 6 Reps
Machine Inner Chest Press
4 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Dumbbell Deltoid Raise
3 Sets x 21 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Day 6
Pull Rum 2
Est. 46 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Kneeling Face Pull
4 Sets x 6 Reps
Day 7
Legs Strength
Est. 65 min
9 exercises
Machine Leg Press
3 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 6 Reps
Bulgarian Split Squat
6 Sets x 6 Reps
Back Hyperextension
3 Sets x 6 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Day 8
Full Body B
Est. 49 min
5 exercises
Barbell Deadlift
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Bulgarian Split Squat
6 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Day 8
Full Body A
Est. 65 min
6 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Day 9
Pull + Leg
Est. 70 min
10 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Kneeling Face Pull
3 Sets x 12 Reps
