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Push/Pull/Legs/Arms Split
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Legs/Arms Split routine by samermarmash is a 8 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
PPLPPAR
Routine detail
Mon
Legs
Est. 0 min
6 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Mon
Legs
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Tue
Push
Est. 0 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Wed
Pull
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Pullover (Supine)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Wrist Roller
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Thu
Arms
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
One Arm Cable Hammer Curls
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Behind the Back Cable Biceps Curls
3 Sets x 8 Reps
Fri
New Workout
Est. 0 min
0 exercises
This day is empty
Sat
Push
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Seated Cable Flys
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Sun
Pull
Est. 0 min
6 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
