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Push/Pull/Legs
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs routine by JeroenEngelbertink is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A
Est. 66 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 2
Pull A
Est. 65 min
7 exercises
Weighted Pull-Up
5 Sets x 5 Reps
T Bar Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Barbell Shrug
5 Sets x 5 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Day 3
Legs A
Est. 57 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Day 4
Push B
Est. 68 min
8 exercises
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Bench Dip
2 Sets x 25 Reps
Day 5
Pull B
Est. 66 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Rack Pull
5 Sets x 5 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Day 6
Legs B
Est. 57 min
6 exercises
Barbell Sumo Deadlift
5 Sets x 5 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 10 Reps
Day 7
Abs
Est. 43 min
6 exercises
Hanging Knee Raise
3 Sets x 8 Reps
Windshield Wipers
3 Sets x 8 Reps
Leg Raise with Hip Thrust
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
