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Push Pull Legs
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Push Pull Legs routine by ahmedrabah2 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Gym Workout 6 days of 2 rounds of PPL. push is for chest and triceps. pull is for back and Biceps. legs for legs
Routine detail
Day 1
Leg 1
Est. 51 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Plank
3 Sets
Day 2
Push 1
Est. 51 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 3
Pull 1
Est. 46 min
6 exercises
Weighted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Cable Rope Lat Pulldown
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Day 4
Leg 2
Est. 41 min
6 exercises
Barbell Clean Deadlift
4 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 5
Push 2
Est. 52 min
8 exercises
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 6
Pull 2
Est. 63 min
8 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Machine Seated Row
5 Sets x 8 Reps
Leverage Machine Iso Row
5 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
