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push pull leg
Bulking
Intermediate
Barbell
Plan Details
The push pull leg routine by Vegeta71 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
warm up 2 sets
Routine detail
Day 1
push1
Est. 58 min
6 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Barbell Military Press
2 Sets x 6 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 6 Reps
Day 2
pull1
Est. 67 min
9 exercises
Cable One-Arm Side Bend
2 Sets x 6 Reps
Hanging Leg Raise
2 Sets x 6 Reps
Crunch
2 Sets x 6 Reps
Assisted Hyperextension
1 Set x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Single-Leg Calf Raise
3 Sets x 6 Reps
Day 3
leg
Est. 79 min
10 exercises
Parallel Bar Hip Raise
2 Sets x 6 Reps
Crunch
2 Sets x 6 Reps
Dumbbell Side Bend
2 Sets x 6 Reps
Reverse Hyper (Flat Bench)
2 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6 Reps
Barbell Single-Leg Squat
3 Sets x 6 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 6 Reps
Day 7
push2
Est. 49 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Seated Press
2 Sets x 6 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Cable Rear Lateral Raise
2 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Day 8
pull2
Est. 83 min
11 exercises
Dumbbell Side Bend
2 Sets x 6 Reps
Crunch
2 Sets x 6 Reps
Hanging Leg Raise
2 Sets x 6 Reps
Back Hyperextension
1 Set x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Pullover
3 Sets x 6 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell Bent-Over Row
3 Sets x 6 Reps
Barbell Curl
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 6 Reps
Machine Seated Row
3 Sets x 6 Reps
