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BWS Push Pull Legs
Bulking
Intermediate
Barbell
Plan Details
The BWS Push Pull Legs routine by Septembersays28 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push, Pull, Legs, Rest REPEAT
Routine detail
Day 1
Push Day
11 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Day 2
Pull Day
13 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Barbell Incline Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Cambered Row (Prone)
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 3
Leg Day
11 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Side Split Squat
3 Sets x 8 Reps
Barbell Split Clean
3 Sets x 8 Reps
Barbell Split Jerk
3 Sets x 8 Reps
Decline Reverse Crunch
3 Sets x 8 Reps
Assisted Hyperextension
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
3 Sets x 8 Reps
Day 4
Rest/Abs Day
8 exercises
Air Bike
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Abdominal Hip Roll
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
