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Push Pull Legs
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Push Pull Legs routine by besartameti is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
PPL workout 3x or 6x a week.
Routine detail
Day 1
Pull
Est. 0 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Row
5 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Day 2
Push
Est. 0 min
6 exercises
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Day 5
Push(B)
Est. 0 min
6 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 6
Pull(B)
Est. 0 min
6 exercises
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Day 7
Legs(B)
Est. 0 min
6 exercises
Barbell Deadlift
5 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Reverse Barbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
