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Solid Foundations- Push/Pull/Legs
Bulking
Beginner
Dumbbell
Plan Details
The Solid Foundations- Push/Pull/Legs routine by abe_rawat is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
This program is meant for all, but especially for those who are still fresh and new in their fitness journey, as the workouts help to build a strong foundation in strength and hypertrophy. The program consists of 2 sets of Push, Pull, and Leg days, therefore a total of 6 workout days in a week. Mondays and Thursdays are PULL days, Tuesdays and Fridays are LEG days, and Wednesdays and Saturdays are PUSH days.
Routine detail
Mon
PULL A
Est. 44 min
5 exercises
Pull-Up
8 Sets x 6 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Dumbbell Tate Press
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Tue
LEGS A
Est. 50 min
6 exercises
Kettlebell Front Squat
8 Sets x 7 Reps
Dumbbell Stiff-Leg Deadlift
8 Sets x 7 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Donkey Calf Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
PUSH A
Est. 50 min
5 exercises
Dip
8 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Thu
PULL B
Est. 42 min
4 exercises
Chin-Up with Knee Raise
8 Sets x 6 Reps
Dumbbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Tate Press
4 Sets x 10 Reps
Fri
LEGS B
Est. 51 min
6 exercises
Kettlebell Front Squat
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Leg Curl (Prone)
8 Sets x 12 Reps
Machine Leg Extension
8 Sets x 12 Reps
Donkey Calf Raise
4 Sets x 10 Reps
Leverage Machine Shrug
4 Sets x 10 Reps
Sat
PUSH B
Est. 52 min
5 exercises
Dumbbell Seated Shoulder Press
8 Sets x 7 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
