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Push/Pull/Legs
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs routine by bvdh1972 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Should/Tri A
Est. 56 min
10 exercises
Leverage Incline Chest Press
4 Sets x 8 Reps
Leverage Incline Chest Press
1 Set x 12 Reps
Machine Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 8 Reps
Leverage Shoulder Press
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 2
Back/Bi/Abs A
Est. 49 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 12 Reps
Cable Standing Row
4 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Ab Draw Leg Slide
3 Sets x 10 Reps
Plank
3 Sets
Day 3
Legs A
Est. 57 min
10 exercises
Hack Squat
4 Sets x 8 Reps
Hack Squat
1 Set x 12 Reps
Dumbbell Lunge
1 Set x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
1 Set x 12 Reps
Kneeling Hip Extension
1 Set x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Day 4
Chest/Should/Tri B
Est. 56 min
10 exercises
Leverage Chest Press
4 Sets x 8 Reps
Leverage Chest Press
1 Set x 12 Reps
Cable Cross-Over
1 Set x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 12 Reps
Cable Lateral Raise
1 Set x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Tri Push Down Machine
3 Sets x 10 Reps
Day 5
Back/Bi/Abs B
Est. 51 min
9 exercises
Cable Seated Row
4 Sets x 8 Reps
Cable Seated Row
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
T Bar Row
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Leg Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 25 Reps
Day 6
Legs B
Est. 56 min
10 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press
1 Set x 12 Reps
Kettlebell Front Squat
1 Set x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
1 Set x 12 Reps
Kettlebell Side Lunge
1 Set x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Hack Calf Raise
3 Sets x 15 Reps
Day 7
Cardio
Est. 23 min
9 exercises
Walking
5 Sets
Road Cycling
5 Sets
Indoor Cycling
5 Sets
Step Machine
1 Set
Mountain Biking
5 Sets
Elliptical Training
5 Sets
Rowing
1 Set
Swimming
1 Set
Running
1 Set
Day 8
Fitness Test A
Est. 55 min
10 exercises
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
Running
1 Set
Step Machine
1 Set
Day 9
Fitness Test B
Est. 68 min
15 exercises
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
