Loading...
Push Pull Legs + bonus day
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs + bonus day routine by Getuptogetdown is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Standard Push Pull Legs split with additional bonus day if you have time. Alternatively restart the PPL once you have finished
Routine detail
Day 1
Push
Est. 104 min
12 exercises
Elliptical Training
1 Set
Cable Incline Fly
4 Sets x 15 Reps
Cable Decline Chest Fly
3 Sets x 15 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Side Lateral Raise
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dead Bug
4 Sets x 1 Reps
Crunch
4 Sets x 10 Reps
Day 2
Pull
Est. 109 min
12 exercises
Rowing
1 Set
Machine Assisted Pull-Up
2 Sets x 15 Reps
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Day 3
Legs
Est. 99 min
10 exercises
Stationary Bike
1 Set
Bodyweight Squat
4 Sets x 20 Reps
Bodyweight Rear Lunge
4 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Split Squat
4 Sets x 10 Reps
Split Squat (Body Weight)
4 Sets x 15 Reps
Day 4
Bonus Day
Est. 90 min
9 exercises
Rowing
1 Set
Cable Side Lateral Raise
5 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
6 Sets x 12 Reps
incline dumbbell hex press
3 Sets x 10 Reps
Push-Up
2 Sets x 30 Reps
EZ Bar Curl
4 Sets x 21 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15 Reps
Mountain Climber
4 Sets x 10 Reps
