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Push - Pull - Legs
Bulking
Advanced
Machine strength
Plan Details
The Push - Pull - Legs routine by abelyasell is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Upper body (Fuerza)
Est. 164 min
9 exercises
Barbell Bench Press
5 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Day 2
Lower body (Fuerza)
Est. 82 min
10 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Day 3
Upper body (Push - Hipertrofia)
Est. 178 min
10 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Day 4
Upper body (Pull - Hipertrofia)
Est. 173 min
10 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Day 5
Lower body (Hipertrofia)
Est. 82 min
10 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Barbell Deadlift
5 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hack Calf Raise
4 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
