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Push/ Pull/ Legs Split
Bulking
Intermediate
Barbell
Plan Details
The Push/ Pull/ Legs Split routine by Nik1977 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push: Chest Triceps
Est. 90 min
12 exercises
Push-Up
5 Sets x 10 Reps
Weighted Crunch
5 Sets x 20 Reps
Barbell Bench Press
10 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Tue
Pull: Back and Biceps
Est. 81 min
12 exercises
Push-Up
5 Sets x 10 Reps
Crunch
4 Sets x 20 Reps
Weighted Crunch
5 Sets x 20 Reps
EZ Bar Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 20 Reps
Wed
Shoulders & Legs
Est. 71 min
12 exercises
Push-Up
5 Sets x 14 Reps
Weighted Crunch
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Thu
Push: Chest Triceps
Est. 82 min
11 exercises
Push-Up
5 Sets x 10 Reps
Weighted Crunch
5 Sets x 20 Reps
Barbell Bench Press
11 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Fri
Pull: Back and Biceps
Est. 89 min
14 exercises
Push-Up
5 Sets x 10 Reps
Weighted Crunch
4 Sets x 8 Reps
Crunch
4 Sets x 20 Reps
EZ Bar Curl
5 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 20 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Deep Squat
2 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Sat
Shoulders & Legs
Est. 70 min
12 exercises
Push-Up
5 Sets x 14 Reps
Weighted Crunch
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Any
Cardio
Est. 32 min
1 exercise
Treadmill Running
1 Set
