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push pull strength program
Bulking
Advanced
Barbell
Plan Details
The push pull strength program routine by fit_in_my_40s is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
focus on strength, increasing weight on the big compound lifts. Recovery very important. Get lots of sleep, lots of protein.
Routine detail
Mon
Push - heavy bench
Est. 46 min
6 exercises
Barbell Bench Press
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Tue
Pull - heavy bb row
Est. 42 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Wed
Legs - heavy squat
Est. 41 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Barbell Clean Deadlift
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets
Hanging Leg Raise
3 Sets x 10 Reps
Thu
Push - heavy bb press
Est. 43 min
6 exercises
Barbell Military Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Fri
Pull - heavy chinup
Est. 46 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Weight Plate Russian Twist
2 Sets x 8 Reps
Sat
Legs - heavy deadlift
Est. 40 min
6 exercises
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Plank
3 Sets
