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Push Pull Legs
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs routine by jmcnich is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day 1 Push, which includes chest, shoulders, and triceps. Day 2 Pull, which is back, biceps. Day 3 Legs, nothing but legs. Don't keep track, but add some kind of abs after each day you workout. It's a 3 day workout I recommend workout 4 days a week and rest the other 3 days.
Routine detail
Day 1
Push
Est. 50 min
11 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 10 Reps
Pushup Assisted
2 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Day 2
Pull
Est. 49 min
11 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Forearm Twist
2 Sets x 10 Reps
Day 3
Legs
Est. 50 min
11 exercises
Laps with weights
2 Sets x 2 Reps
Machine Squat
4 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 20 Reps
