Push Pull Legs - JEFIT

Push Pull Legs - JEFIT

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Push Pull Legs

Bulking

Intermediate

Machine strength

Plan Details

The Push Pull Legs routine by nosbakken is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Push Pull Legs Routine (PPL)

Routine detail

Day 1

Push

Est. 0 min

8 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Arm Circles Demonstration

Arm Circles

1 Set x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

1 Set x 25 Reps

Barbell Push Press Demonstration

Barbell Push Press

3 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Arnold Press Demonstration

Dumbbell One-Arm Arnold Press

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Day 2

Pull

Est. 0 min

8 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 10 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

1 Set x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Day 3

Legs

Est. 0 min

7 exercises

Jump Rope Demonstration

Jump Rope

1 Set

Leg Swing Demonstration

Leg Swing

1 Set x 10 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

3 Sets x 8 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Day 4

Push 2

Est. 0 min

9 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 10 Reps

Jump Rope Demonstration

Jump Rope

1 Set

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Day 5

Pull 2

Est. 0 min

9 exercises

Arm Circles Demonstration

Arm Circles

1 Set x 10 Reps

Machine Inverted Row Demonstration

Machine Inverted Row

1 Set x 10 Reps

Barbell Row Demonstration

Barbell Row

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 8 Reps

Day 6

Leg 2

Est. 0 min

6 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

3 Sets x 8 Reps

Day 8

[2024-02-05] Workout

Est. 0 min

0 exercises

This day is empty