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Athlean-X pull/push/legs
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Athlean-X pull/push/legs routine by marfan is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Pull/push/legs/rest and repeat
Routine detail
Day 1
Push Wt
Est. 0 min
8 exercises
Band Stretch
3 Sets x 20 Reps
Barbell Bench Press
6 Sets x 6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell One-Arm Fly
3 Sets x 12 Reps
Lateral Raise 1 1/2 raise
3 Sets x 12 Reps
Leverage Tricep extension
3 Sets x 12 Reps
Leverage bicep curl
3 Sets x 12 Reps
Hand Release Pushups
3 Sets x 21 Reps
Day 2
Pull Rp
Est. 0 min
8 exercises
Pull-Up
4 Sets x 6 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Horizontal Pull-up
3 Sets x 12 Reps
Dumbbell Gorilla Row
3 Sets x 12 Reps
Resistance Band Pushdown
3 Sets x 15 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Resistance Band Facepull
3 Sets x 20 Reps
Day 3
Legs Wt
Est. 0 min
6 exercises
Barbell Squat
6 Sets x 6 Reps
Landmine standing calf raise
4 Sets x 30 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 24 Reps
Dumbbell Seated Calf Raise
3 Sets x 24 Reps
Slick Floor Bridge Curls
3 Sets x 24 Reps
Day 4
Push Rp
Est. 0 min
8 exercises
Band Stretch
3 Sets x 30 Reps
Barbell Shoulder Press
6 Sets x 8 Reps
Dumbbell Underhand Bench press
4 Sets x 10 Reps
Dumbbell Abduction Row
3 Sets x 10 Reps
Dumbbell Floor Flys
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Hand Release Pushups
2 Sets x 21 Reps
Day 5
Pull Wt
Est. 0 min
8 exercises
Barbell Incline Bench Row
6 Sets x 10 Reps
Pull-Up
4 Sets x 8 Reps
Leverage bent over row
3 Sets x 8 Reps
Dumbbell High Pull
3 Sets x 12 Reps
Chin-Up (Close Grip)
3 Sets x 5 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12 Reps
Resistance Band Facepull
3 Sets x 20 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Day 6
Legs Rp
Est. 0 min
7 exercises
Land mine Belt Squat
4 Sets x 8 Reps
Landmine standing calf raise
4 Sets x 15 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Dumbbell RDL Single Leg
3 Sets x 12 Reps
Donkey Kick resistance band
3 Sets x 15 Reps
Band lying single leg tuck
3 Sets x 15 Reps
