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push/pull/leg split
Bulking
Intermediate
Machine strength
Plan Details
The push/pull/leg split routine by pj.gop is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
this is my personal routine.. i do it because i like to train per body parts 2 days a week.. i case u have wondering why i added incline bench press after shoulder press because adding the incline bench press before shoulder press on monday won't be able to do shoulder press, therefore sacrificing shoulder development.
Routine detail
Mon
Push day 1
Est. 56 min
8 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Tue
pull day 1
Est. 61 min
8 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
face pull
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Wed
leg day 1
Est. 63 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Donkey Calf Raise
3 Sets x 25 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Thu
push day 2
Est. 57 min
8 exercises
Dumbbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Seated Shoulder Press
3 Sets x 5 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Fri
pull day 2
Est. 54 min
7 exercises
Barbell Deadlift
4 Sets x 5 Reps
Pull-Up
3 Sets x 15 Reps
face pull
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Any
leg day 2
Est. 56 min
8 exercises
Barbell Squat
4 Sets x 5 Reps
Hack Squat
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
