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1Day Boxing Push/Pull/Legs Split (7 Day Cycle)
Bulking
Advanced
Machine strength
Plan Details
The 1Day Boxing Push/Pull/Legs Split (7 Day Cycle) routine by DiELON is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Push (Chest, Shoulders, Triceps)
Est. 102 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Deltoid Raise
4 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable High Pulley Tricep Extension
4 Sets x 12 Reps
Machine Seated Tricep Dip
4 Sets x 12 Reps
Rowing
4 Sets
Tue
Rest Day
Est. 0 min
0 exercises
This day is empty
Wed
Pull (Back, Biceps)
Est. 101 min
10 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Forward Lunge with Bicep Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Jump Rope
4 Sets
Thu
Rest Day
Est. 0 min
0 exercises
This day is empty
Fri
Legs (Quads, Hamstrings, Calves, Abs)
Est. 103 min
11 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12 Reps
Posterior Lower Leg Stretch
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Step Machine
4 Sets
Sat
Boxing
Est. 32 min
1 exercise
Boxing
4 Sets
Sun
Restday
Est. 0 min
0 exercises
This day is empty
