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Push*Pull*Leg Plan
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push*Pull*Leg Plan routine by maindfriik is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 3-day Elite program that follows a Push/Pull/Leg workout. After 2-4 weeks (depending on your ability) you can try to progress to performing these workouts twice each week. Day 1: Push Workout Begin with 5 dynamic stretch moves followed by exercises for the chest, shoulders and triceps. Day 2: Pull Workout Begin with 3 dynamic stretch moves followed by exercises that target the back and biceps. Day 3: Leg Workout Begin with 3 dynamic stretch moves followed by 4 leg exercises. The leg extension/curl is performed as supersets. Stay Strong, Michael Wood, CSCS Jefit Team member
Routine detail
Day 1
Push Day
Est. 0 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Day 2
Pull Day
Est. 0 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Curl
6 Sets x 12,10,8,8,6,4 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Day 3
Leg Day
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
