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Push Pull Legs Upper Lower?
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs Upper Lower? routine by BigMackFit is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push Pull Legs Off Upper Lower Off
Routine detail
Day 1
Push
Est. 0 min
31 exercises
Leverage Chest Press
3 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 20 Reps
Dumbbell Incline reverse grip
3 Sets x 20 Reps
Prime Incline Press (pure)
3 Sets x 20 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Supination Neutral Tricep Extensions
4 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 20 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Smith Machine Shoulder Press
4 Sets x 20 Reps
Smith Machine Upright Row
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Leverage Shoulder Press
2 Sets x 20 Reps
Inner Chest DB Press
2 Sets x 20 Reps
Incline Fly Machine (8)
3 Sets x 20 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Barbell Bulgarian Split Squat
4 Sets x 20 Reps
Day 2
Pull
Est. 0 min
19 exercises
Barbell Bent-Over Row
4 Sets x 20 Reps
Machine Vertical Row (Close Grip)
4 Sets x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 20 Reps
Dumbbell Incline Spider Curl
6 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 20 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
T Bar Row
3 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Pull-Up
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Behind The Back Cable Curl
4 Sets x 20 Reps
Barbell Behind the Back Shrug
2 Sets x 20 Reps
Leverage Machine Shrug
3 Sets x 20 Reps
Smith Machine Shrug
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 20 Reps
Dumbbell Preacher Curl Single Arm
6 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Day 3
Legs
Est. 0 min
18 exercises
Machine Seated Leg Curl
7 Sets x 12 Reps
Barbell Bulgarian Split Squat
3 Sets x 20 Reps
Hack Squat
1 Set x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Goblet Squats
2 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Barbell Romanian Deadlift
4 Sets x 20 Reps
Hammer Uni-Lateral Leg Presa
2 Sets x 12 Reps
Pendalum Squat Machine
2 Sets x 12 Reps
Barbell over Bench Squat
3 Sets x 20 Reps
Donkey Calf Raise
6 Sets x 12 Reps
Machine Leg Press
6 Sets x 20 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Calf Press On Leg Press
6 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Dumbbell Lunge
3 Sets x 20 Reps
Machine Leg Press
3 Sets x 20 Reps
Day 4
Upper
Est. 0 min
39 exercises
Leverage Chest Press
4 Sets x 20 Reps
Dumbbell Bench Press
4 Sets x 20 Reps
Barbell Incline Bench Press
4 Sets x 20 Reps
Barbell Bench Press
3 Sets x 20 Reps
Dumbbell Incline reverse grip
3 Sets x 20 Reps
Prime Incline Press (pure)
5 Sets x 20 Reps
Incline Fly Machine (8)
3 Sets x 20 Reps
Barbell Bent-Over Row
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
Dumbbell Incline Bench Row
3 Sets x 20 Reps
Cable Mid Chest Crossover
3 Sets x 20 Reps
Machine Fly
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Unilateral Incline Chest Press (8)
3 Sets x 20 Reps
Guillotine Bench Upper Chest
2 Sets x 20 Reps
Smith Machine Upright Row
3 Sets x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 20 Reps
Machine Lat Pulldown
3 Sets x 20 Reps
Machine Vertical Row (Close Grip)
3 Sets x 20 Reps
Dumbbell Seated Arnold Press
3 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Leverage Shoulder Press
2 Sets x 20 Reps
Dumbbells overhead extensions
3 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 20 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Cable Rope Hammer Curl
4 Sets x 20 Reps
Weighted Tricep Dip
3 Sets x 20 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Cable Bicep Curl
4 Sets x 20 Reps
Dumbbell Seated Bicep Curl
2 Sets x 20 Reps
Dumbbell Incline Spider Curl
4 Sets x 20 Reps
Barbell Shrug
3 Sets x 20 Reps
Behind The Back Cable Curl
4 Sets x 20 Reps
Dumbbell Incline Spider Curl
4 Sets x 20 Reps
Supination Neutral Tricep Extensions
6 Sets x 20 Reps
Smith Machine Shoulder Press
3 Sets x 20 Reps
Barbell Shoulder Press
3 Sets x 20 Reps
Preacher Curl Machine
15 Sets x 20 Reps
Day 5
Lower
Est. 0 min
14 exercises
Machine Leg Press
6 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 20 Reps
Machine Leg Press
7 Sets x 20 Reps
Hammer Uni-Lateral Leg Presa
2 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
7 Sets x 20 Reps
Calf Press On Leg Press
6 Sets x 20 Reps
Barbell Front Squat
2 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 20 Reps
Day 6
Arms
Est. 0 min
10 exercises
Smith Machine Bench Press (Close Grip)
4 Sets x 20 Reps
Close Grip Swiss Bar Press
3 Sets x 8 Reps
Dumbbell Preacher Curl Single Arm
3 Sets x 12 Reps
Cross Cables Tricep Extensions
4 Sets x 12 Reps
Dumbbell Incline Spider Curl
6 Sets x 12 Reps
Behind The Back Cable Curl
3 Sets x 20 Reps
Supination Neutral Tricep Extensions
4 Sets x 20 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Cable Dual Overhead Curl
3 Sets x 20 Reps
Cable Bicep Curl
4 Sets x 20 Reps
