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push/pull
Bulking
Advanced
Barbell
Plan Details
The push/pull routine by Jnoor is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 37 min
4 exercises
Barbell Bench Press
5 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Day 2
Pull 1
Est. 51 min
5 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Reverse Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 20 Reps
Day 3
Legs
Est. 83 min
7 exercises
Barbell Squat
6 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
6 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Step-Up
10 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Day 4
Push 2
Est. 40 min
5 exercises
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Arnold Press
3 Sets x 8 Reps
Day 5
Pull 2
Est. 40 min
5 exercises
EZ Bar Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
