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Push/Pull/Legs
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Legs routine by tjohnstad is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push Heavy
Est. 61 min
8 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 2
Pull Heavy
Est. 68 min
8 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Day 3
Legs
Est. 68 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 4
Push Light
Est. 91 min
10 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Reverse Fly
4 Sets x 12 Reps
Machine Dip
4 Sets x 12 Reps
Day 5
Pull Light
Est. 77 min
10 exercises
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Exercise not found
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Day 6
Legs
Est. 68 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
