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Push/Pull/Legs
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Legs routine by andymac82 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Rotate through in order with cardio on a Wednesday.
Routine detail
Day 1
Chest/Shoulders/Tri 1
Est. 71 min
11 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Day 2
Back/Bi 1
Est. 61 min
9 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
5 Sets x 5 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 21 Reps
Day 3
Legs/Abs 1
Est. 57 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Day 4
Chest/Shoulders/Tri 2
Est. 63 min
10 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Machine Dip
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,8 Reps
Day 5
Back/Bi 2
Est. 55 min
9 exercises
Pull-Up
3 Sets x 10 Reps
T Bar Row
5 Sets x 5 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12,10,8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Day 6
Legs/Abs 2
Est. 63 min
9 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Single-Leg Press
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 50 Reps
Sit-Up
3 Sets x 25 Reps
