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Push Pull Legs Original
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs Original routine by jordanthomas.mccoll is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Building for Mass is a str
Routine detail
Day 1
Push A
Est. 0 min
7 exercises
Barbell Bench Press
6 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Bench Leg Raise (Supine)
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Abs Arms
Est. 0 min
12 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Wight Plate Hammer Curls
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 20 Reps
Day 3
Legs A
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Day 4
Pull A
Est. 0 min
6 exercises
Barbell Deadlift
6 Sets x 5 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Day 5
Push B
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
6 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Fly
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
5 Sets x 10 Reps
Day 6
Abs Arms
Est. 0 min
11 exercises
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 21 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Wight Plate Hammer Curls
3 Sets x 10 Reps
Day 7
Legs B
Est. 0 min
6 exercises
Barbell Squat
6 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Day 8
Pull B
Est. 0 min
6 exercises
Barbell Deadlift
6 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Incline Curl
5 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Day 11
Back and Biceps Alternate
Est. 0 min
8 exercises
Machine Reverse Fly
5 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable One-Arm Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Day 12
Legs Alternate
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Squat with Narrow Stance
3 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Rowing
1 Set
