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3 day push-pull Split
Bulking
Intermediate
Machine strength
Plan Details
The 3 day push-pull Split routine by sainthound is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a routine from flex magazine. The first day is for chest/Shoulders/Triceps, second is Legs, third is back/last/biceps/forearms. Ideally you would follow a 3-on 1-off schedule.
Routine detail
Day 1
Push Day (CST)
Est. 96 min
10 exercises
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 2
Legs
Est. 81 min
8 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Single-Leg Calf Press
4 Sets x 15 Reps
Day 3
Pull Day (BLBF)
Est. 96 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
