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Push Pull split
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull split routine by James-Knaap is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 56 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 12 Reps
Machine Dip
3 Sets x 15,10,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Pull 1
Est. 63 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Legs
Est. 41 min
5 exercises
Barbell Front Squat
3 Sets x 5,6,8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Day 5
Push 2
Est. 58 min
7 exercises
Leverage Decline Chest Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 6,8,10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Day 6
Pull 2
Est. 47 min
6 exercises
Barbell Deadlift
2 Sets x 6,8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
