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Legs/Push/Pull 1HR*
AUTOPLAY
Bulking
Intermediate
Barbell
Plan Details
The Legs/Push/Pull 1HR* routine by bradainramsay is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs A Hamstrings Focus
Est. 49 min
4 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 9 Reps
Machine Calf Raise
4 Sets x 16 Reps
Day 2
Push A Barbell Focus
Est. 73 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 9 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Day 3
Pull A
Est. 67 min
6 exercises
T Bar Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Windshield Wipers
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Day 4
OFF - REST
Est. 0 min
0 exercises
This day is empty
Day 5
Legs B Quads Focus
Est. 59 min
5 exercises
Barbell Front Squat
3 Sets x 6 Reps
Dumbbell Reverse Lunge (Quads focused)
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 16 Reps
Barbell Standing Calf Raise
4 Sets x 16 Reps
Day 6
Push B Dumbbell Focus
Est. 63 min
5 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbelll Standing Oblique Crunch
4 Sets x 12 Reps
Day 7
Pull B
Est. 69 min
6 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Reverse Curl
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Windshield Wipers
4 Sets x 12 Reps
