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Push/Pull/Legs
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Push/Pull/Legs routine by scf3 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Nice tough routine feel free to add drop sets on your last sets Has served me well Enjoy and lift safe
Routine detail
Day 1
Push
Est. 48 min
6 exercises
Leverage Incline Chest Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 12 Reps
Monkey Rows
3 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Day 2
Pull
Est. 46 min
6 exercises
Machine Back Extension
3 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Hip Huggers
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 12 Reps
Day 3
Legs
Est. 58 min
7 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Machine Leg Extension
2 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
4 Sets x 12 Reps
Day 4
Push
Est. 50 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Leverage Chest Press
3 Sets x 10 Reps
Cable Mid Chest Crossover
2 Sets x 12 Reps
Smith Machine Rear Shoulder Press
3 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 12 Reps
Cable Pushdown
3 Sets x 8 Reps
Day 5
Pull
Est. 44 min
6 exercises
T Bar Prone Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Machine Back Extension
2 Sets x 12 Reps
Dorian Deadlifts
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
