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CHAMPION PUSH/PULL
Bulking
Advanced
Machine strength
Plan Details
The CHAMPION PUSH/PULL routine by LaurensVanRooijen is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
1 PUSH
Est. 57 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Rear Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 8 Reps
Day 2
2 PULL
Est. 38 min
5 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Cable Upper Row
4 Sets x 8 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Day 3
2 PUSH
Est. 56 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 4
2 PULL
Est. 37 min
5 exercises
Cable Upper Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
