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push pull legs
Bulking
Advanced
Machine strength
Plan Details
The push pull legs routine by dhrupeshv is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
push and abs
Est. 101 min
18 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 2
pull
Est. 73 min
13 exercises
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Day 3
legs and abs
Est. 77 min
15 exercises
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Side Bridge
3 Sets
Day 4
rest
Est. 0 min
0 exercises
This day is empty
Day 5
push and abs
Est. 101 min
18 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Day 6
pull
Est. 67 min
12 exercises
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Barbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Day 7
legs
Est. 97 min
18 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Plank
3 Sets
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
