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5 Day - PUSH PULL LEGS UPPER LOWER PROGRAM
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The 5 Day - PUSH PULL LEGS UPPER LOWER PROGRAM routine by sparkes1980 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
PULL
Est. 80 min
9 exercises
Barbell One-Arm Row
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Cable Standing Row
3 Sets x 8 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 8 Reps
Cable Drag Curl
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Bench Hip Thrust
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Tue
PUSH
Est. 65 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Wed
LEGS
Est. 97 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Fri
UPPER
Est. 90 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Sat
LOWER
Est. 101 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Barbell Standing Calf Raise
5 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
