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4-5 Day Intermediate and Advanced Push/Pull/Legs Split Routine
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 4-5 Day Intermediate and Advanced Push/Pull/Legs Split Routine routine by Malcherion is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This rotating 4-5 day intermediate and advanced push/pull/legs split routine will build muscle and strength efficiently for experienced lifters. The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body push movements. Pull workouts consist of upper body pull movements. Leg workouts consist of all lower body movements (lower body push and pull movements). Taken from: http://www.myweightlifting.com/intermediate-and-advanced-push-pull-legs-split-routine/
Routine detail
Day 1
Push
Est. 102 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Day 2
Pull
Est. 92 min
8 exercises
Barbell Deadlift
5 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Cable seated straight bar row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 4
Legs 1
Est. 95 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Day 5
Legs 2
Est. 109 min
10 exercises
Barbell Front Squat
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Seated Band Hip Abduction
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Stability Ball Hamstring Curl to Bridge
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
One-legged machine press
3 Sets x 8 Reps
