Loading...
Fusion Push-Pull
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The Fusion Push-Pull routine by yanghae000 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push-Pull split to better fit schedule.
Routine detail
Mon
?: Rest & Stretch
Est. 0 min
0 exercises
This day is empty
Tue
?: Legs (Gym)
Est. 49 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Wed
?: Push (Gym)
Est. 61 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Shrug
2 Sets x 10 Reps
Dip
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 8 Reps
Dumbbell Seated Bicep Curl
2 Sets x 6 Reps
Dumbbell Fly
3 Sets x 8 Reps
Thu
?: Rest & Stretch
Est. 0 min
0 exercises
This day is empty
Fri
?: Lower Body + Pull
Est. 63 min
7 exercises
Single-Leg Squat
3 Sets x 5 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 5 Reps
Bodyweight Calf Raise
3 Sets x 30 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Sat
?: Upper Body + Push
Est. 52 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Leg Raise
2 Sets x 25 Reps
Push-Up
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Sun
?: Pull (Home)
Est. 66 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Straight Bridges
3 Sets x 30 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 6 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
