Loading...
Push Pull Legs
Bulking
Intermediate
Dumbbell
Plan Details
The Push Pull Legs routine by dave-bolton is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push Pull Legs
Routine detail
Wed
Push A
Est. 54 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Bench Dip
3 Sets x 8 Reps
Ab wheel rollout
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Thu
Pull A
Est. 57 min
8 exercises
Face pulls
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 6 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Fri
Legs A
Est. 61 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Sat
Push B
Est. 50 min
7 exercises
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Cuban Press
3 Sets x 8 Reps
Sun
Pull B
Est. 61 min
10 exercises
Face pulls
3 Sets x 10 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Ab wheel rollout
3 Sets x 10 Reps
Side Bridge
3 Sets
Bench Leg Pull-In
3 Sets x 8 Reps
