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5 Day - PUSH PULL LEGS UPPER LOWER PROGRAM
AUDIO TIP
Bulking
Intermediate
Dumbbell
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
PUSH
Est. 50 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Tue
LEGS
Est. 49 min
8 exercises
Hack Squat
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Weight Plate Russian Twist
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Leg Raise
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
UPPER
Est. 50 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell One-Arm Row
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
Fri
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
Sun
PULL
Est. 69 min
9 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Russian Twist (Stability Ball)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
