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Push Pull Leg 12 Week Plan
Bulking
Beginner
Dumbbell
Plan Details
The Push Pull Leg 12 Week Plan routine by aadi1021 is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine for building muscle for a 12 week span
Routine detail
Day 1
Chest, Triceps, Shoulders
Est. 59 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Day 2
Biceps and Back
Est. 54 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Day 3
Legs
Est. 56 min
9 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 4
Chest, Triceps, Shoulders
Est. 60 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 5
Biceps and Back
Est. 52 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 6
Legs
Est. 55 min
9 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Single-Leg Donkey Calf Raise
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Leg Raise
3 Sets x 8 Reps
