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Push/Pull/Legs
Bulking
Advanced
Dumbbell
Plan Details
The Push/Pull/Legs routine by weglarzmaciej is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A
Est. 54 min
7 exercises
Barbell Bench Press
6 Sets x 8 Reps
Bench Push-Up
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Day 2
Pull A
Est. 56 min
7 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Day 3
Legs A
Est. 40 min
5 exercises
Barbell Squat
6 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Day 4
Push B
Est. 58 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
