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Push/pull legs
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Push/pull legs routine by Morris07 is a 12 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Mon-tue-thurs-fri PP workout
Routine detail
Mon
1. Push
Est. 0 min
14 exercises
Cable Rope Crunch
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Machine Hip Adduction
1 Set x 10 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 15 Reps
Machine Shoulder Press
1 Set x 12 Reps
Machine Shoulder Press
2 Sets x 15 Reps
Cable Side Lateral Raise
2 Sets x 15 Reps
Push-Up
1 Set x 25 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Tue
1. Pull
Est. 0 min
14 exercises
Hanging Knee Raise
2 Sets x 15 Reps
Machine Leg Curl (Prone)
1 Set x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Bent-Over Row
1 Set x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Machine Seated Row
1 Set x 10 Reps
Machine Seated Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Cable Side Lateral Raise
2 Sets x 20 Reps
Dumbbell Incline Bench Curl
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Tibialis raise
3 Sets x 8 Reps
Thu
2. Push
Est. 0 min
14 exercises
Cable Rope Crunch
3 Sets x 20 Reps
Machine Hip Adduction
1 Set x 10 Reps
Machine Hip Adduction
2 Sets x 15 Reps
Isometric split squat
2 Sets
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Shoulder Press
1 Set x 12 Reps
Dumbbell Shoulder Press
2 Sets x 15 Reps
Smith Machine Incline Bench Press
1 Set x 12 Reps
Smith Machine Incline Bench Press
2 Sets x 15 Reps
Dip
1 Set x 15 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Fri
2.Pull
Est. 0 min
14 exercises
Hanging Knee Raise
2 Sets x 15 Reps
Barbell Romanian Deadlift
1 Set x 8 Reps
Barbell Romanian Deadlift
1 Set x 10 Reps
Iso Lateral Wide Pulldown
1 Set x 12 Reps
Iso Lateral Wide Pulldown
2 Sets x 20 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Seated Row
2 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 20 Reps
Machine Deltoid Raise
2 Sets x 20 Reps
bilat Medial delt
2 Sets x 15 Reps
Dumbbell Incline Bench Curl
2 Sets x 15 Reps
Cable One-Arm Tricep Pushdown
2 Sets x 20 Reps
Tibialis raise
2 Sets x 20 Reps
Any
Lower2
Est. 0 min
9 exercises
Sled
3 Sets
Spanish wall sit
3 Sets
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Seated Good Morning
3 Sets x 8 Reps
Poliquin step up
3 Sets x 8 Reps
Atg split squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Pull A
Est. 0 min
10 exercises
Parallel Bar Hip Raise
2 Sets x 8 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
bilat rear delt cable fly
2 Sets x 8 Reps
Cable One-Arm High Curl
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Machine Calf Press
2 Sets x 8 Reps
Any
Lower1
Est. 0 min
9 exercises
Sled
3 Sets
Atg split squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Push A
Est. 0 min
9 exercises
Parallel Bar Leg Raise
2 Sets x 35 Reps
Dumbbell Lateral Raise
2 Sets x 20 Reps
Dumbbell Bench Press
2 Sets x 15 Reps
Smith Machine Shoulder Press
2 Sets x 15 Reps
Leverage Chest Press
2 Sets x 20 Reps
Push-Up
1 Set x 15 Reps
Cable Incline Bicep Curl
2 Sets x 20 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 20 Reps
Machine Seated Calf Raise
2 Sets x 15 Reps
Any
Pull c
Est. 0 min
21 exercises
Parallel Bar Hip Raise
2 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
4 Sets x 20 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Iso Lateral Wide Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 20 Reps
Cable Standing Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Any
Pull B
Est. 0 min
10 exercises
Parallel Bar Hip Raise
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
T Bar Row
2 Sets x 8 Reps
Iso Lateral Wide Pulldown
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Any
New Workout
Est. 0 min
8 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Single leg RDL
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Pelvic Tilt to Glute Bridge
3 Sets x 8 Reps
Kettlebell Pistol Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
10 exercises
Cable Rope Crunch
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Side Lateral Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
