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push pull
Bulking
Advanced
Machine strength
Plan Details
The push pull routine by EdwinBoers is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 58 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Day 2
pull
Est. 59 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Day 3
Legs
Est. 53 min
7 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Hack Squat
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Day 4
Push
Est. 68 min
10 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Cable Cross-Over
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 5
pull
Est. 63 min
8 exercises
Barbell Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
