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Push/Pull/Leg/Torso
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Leg/Torso routine by Edunard is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Push Pull Leg with extra Torso day to add extra frequency to torso. can be executed 4 5 6 days with alternate days
Routine detail
Day 1
Push
Est. 68 min
7 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Lateral Raise
2 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Day 2
Pull
Est. 58 min
6 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Day 3
Leg
Est. 53 min
5 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 4
Torso
Est. 61 min
7 exercises
Dip
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
