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Push/Pull/Leg&Core
Bulking
Intermediate
None
Plan Details
The Push/Pull/Leg&Core routine by sergiomartinro is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate, 3-day workout will help you build strength and add lean muscle mass. The majority of exercises in each 3-day routine will require the use of minimal exercise equipment: a pair of dumbbells and a few strength machines. Follow the max-RM training format for all prescribed sets in the programs. Meaning, if you're asked to perform 8 repetitions, the weight should be just heavy enough to complete that many repetitions, not 10 or 12. Each workout day includes a series of supersets. When you come across this, be prepared for minimal rest between sets. You will typically work opposite muscle groups. As with any other strength program that looks to maximize muscle mass gain, plenty of sleep and proper nutrition are required. Your focus: consume a surplus of calories and adequate protein. Try using the nutrition app - Myfitnesspal or LoseIt - to help you more in this area. Monday - training volume: 24 sets (session length = 60-minutes) Wednesday - volume: 23 sets (session length = 55-minutes) Saturday - volume: 26 sets (session length = 70-minutes) Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Push Day: Chest
Est. 202 min
29 exercises
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 2
Pull Day
Est. 58 min
7 exercises
Dumbbell Deadlift
4 Sets x 8,8,6,6 Reps
Machine Assisted Chin-Up
3 Sets x 8,7,6 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Day 3
Leg&Core
Est. 97 min
11 exercises
Dumbbell Bench Press
4 Sets x 10,8,8,8 Reps
Dumbbell Decline Press
4 Sets x 10,8,8,8 Reps
Dumbbell See Saw Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 10,8,6,6 Reps
Dip
4 Sets x 8,8,6,6 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 12,10,8 Reps
Cable Pallof Press with Rotation
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
