Loading...
Push, Legs, Pull, Legs
Bulking
Beginner
Barbell
Plan Details
The Push, Legs, Pull, Legs routine by AnthonyKrielow is a 8 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Shoulders, Triceps
Est. 73 min
7 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Cable Rope Upright Row
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
4 Sets x 12 Reps
Day 2
Legs 1
Est. 64 min
6 exercises
Barbell Clean Deadlift
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Zercher Squat
4 Sets x 12 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Smith Machine Donkey Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 3
Back and Biceps
Est. 72 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Shrugs with Trap Bar
4 Sets x 12 Reps
Barbell One-Arm Bicep Curl
4 Sets x 12 Reps
Dumbbell Bicep Curl With Stork Stance
4 Sets x 12 Reps
Day 4
Legs 2
Est. 77 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hack Squat
4 Sets x 12 Reps
Barbell Pin-Off Good Morning
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 5
Chest, Shoulders, Triceps
Est. 89 min
8 exercises
Barbell Decline Bench Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Barbell Front Raise Pullover
4 Sets x 12 Reps
Barbell Clean and Jerk
4 Sets x 12 Reps
Barbell Rear Delt Row
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Day 6
Legs 3
Est. 76 min
7 exercises
Barbell Clean Deadlift
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Barbell Zercher Squat
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Donkey Calf Raise with Toes Pointed Out
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 7
Back and Biceps
Est. 72 min
7 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Incline Inner Dumbell Bicep
4 Sets x 12 Reps
Day 8
Legs 4
Est. 71 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Barbell Reverse Lunges
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Hack Squat
4 Sets x 12 Reps
Barbell Jefferson Squat
4 Sets x 12 Reps
Donkey Calf Raise with Toes Pointed In
4 Sets x 12 Reps
Donkey Calf Raise with Toes Pointed Out
4 Sets x 12 Reps
