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Push Pull Legs
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs routine by jprazen is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Push Pull Legs routine, training each group twice per week.
Routine detail
Day 1
Push A
Est. 198 min
28 exercises
Barbell Bench Press
7 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Cable Unilateral Flyes
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
DB 1.5 Side Lateral Raises
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Smith Machine Reverse Grip Triceps Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Band External Rotator Extension
3 Sets x 20 Reps
Machine Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Pull A
Est. 164 min
23 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Hammer Strength Pulldown Underhand
4 Sets x 8 Reps
Hammer Strength Row
4 Sets x 8 Reps
Hammer Strength Pulldown Overhand
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
DB High Pull
3 Sets x 8 Reps
DB Pullovers
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Zottman Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Reverse Curl
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 3
Legs A
Est. 61 min
16 exercises
Barbell Squat
7 Sets x 6 Reps
Barbell Squats Upper Lower Full
2 Sets x 8 Reps
Machine Leg Press
6 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
DB Bulgarian Split Squat
3 Sets x 8 Reps
Kettlebell Sumo Squat
3 Sets x 8 Reps
Plyo Bulgarian Split Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Sled Push
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 4
Push B
Est. 50 min
7 exercises
Barbell Military Press
5 Sets x 6 Reps
DB Underhand Bench Press
3 Sets x 10 Reps
DB Abduction Row
3 Sets x 12 Reps
DB Floor Flyes
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Pushup+
3 Sets x 20 Reps
