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Modified Push-Pull- Leg Routine
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Modified Push-Pull- Leg Routine routine by eslamsafaa is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine was designed for bodybuilding intermediate who want to gain muscle. This 6 day split routine consists of Push Day : Chest/Shoulders and Triceps. Pull Day : Back and Biceps Legs Day : legs and Abs . The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Modified Push day 1 ( Chest- Shoulder )
Est. 0 min
15 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Press (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Day 2
Modified Pull Day 1
Est. 0 min
12 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Smith Machine Shrug
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Day 3
Modified Leg Day 1
Est. 0 min
16 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Wood Chop
2 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Day 4
Modified Push Day 2 ( Shoulder-Chest )
Est. 0 min
16 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Press (Close Grip)
4 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Day 5
Modified Pull Day -2
Est. 0 min
12 exercises
Barbell Deadlift
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Day 6
Modified Leg Day 2
Est. 0 min
17 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Dumbbell Side Bend
3 Sets x 15 Reps
Cable Wood Chop
2 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
