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Push*Pull*Leg Plan
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Push*Pull*Leg Plan routine by tx_forsythia 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
9 exercises
Shoulder Rotation
1 Set x 10 Reps
Dynamic Back Stretch
1 Set x 10 Reps
Dynamic Chest Stretch
1 Set x 10 Reps
Iron Cross Stretch
1 Set x 10 Reps
Extended Arm Child Pose
1 Set x 10 Reps
Barbell Bench Press
6 Sets x 12,10,8,8,6,6 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 8 Reps
Dip
4 Sets x 6 Reps
Day 2
Pull Day
Est. 0 min
8 exercises
Arm Circles
1 Set x 10 Reps
Mountain Climber
1 Set x 10 Reps
Scorpion
1 Set x 5 Reps
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Barbell Curl
6 Sets x 12,10,8,8,6,4 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 3
Leg Day
Est. 0 min
9 exercises
Bodyweight Walking Lunge
1 Set x 10 Reps
Kneeling Hip Flexor
1 Set x 8 Reps
Kneeling Hip Flexor
1 Set x 8 Reps
90/90 Hamstring Stretch
1 Set x 10 Reps
90/90 Hamstring Stretch
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
