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Push/Pull/Legs 2x a week
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The Push/Pull/Legs 2x a week routine by MicahBrimhall is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
High volume, high frequency routine. Do it 2x a week. Uses bench, barbell, dumbells, squat rack and pull up bar.
Routine detail
Day 1
Push
Est. 66 min
6 exercises
Barbell Incline Bench Press
5 Sets x 6 Reps
Dumbbell Shoulder Press
5 Sets x 10 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Lean away dumbbell lateral raise
8 Sets x 10 Reps
Dumbbell Decline Bench Press
5 Sets x 10 Reps
Dumbbell Incline Tricep Extension
7 Sets x 10 Reps
Day 2
Pull
Est. 112 min
12 exercises
Pull-Up
5 Sets x 6 Reps
Barbell Bent-Over Row
6 Sets x 10 Reps
Dumbbell Tripod Row
8 Sets x 8 Reps
Dumbbell Rear Delt Row
5 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
5 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Hanging Knee Raise Rotation
6 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Day 3
Legs
Est. 51 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Hip Thrust
5 Sets x 12 Reps
Barbell Standing Calf Raise
11 Sets x 6 Reps
Dumbbell Hamstring Curl
5 Sets x 10 Reps
