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push pull legs
Bulking
Intermediate
Machine strength
Plan Details
The push pull legs routine by ryantabolt is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
push 1
Est. 77 min
10 exercises
Treadmill Running
1 Set
Decline Crunch
4 Sets x 20 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Military Press
5 Sets x 6 Reps
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Dip
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 10 Reps
Day 2
pull 1
Est. 67 min
9 exercises
Treadmill Running
1 Set
Cable Wood Chop
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Weighted Pull-Up
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Inverted Row
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 3
legs 1
Est. 58 min
8 exercises
Treadmill Running
1 Set
Parallel Bar Hip Raise
4 Sets x 10 Reps
Barbell Squat
5 Sets x 6 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Day 4
push 2
Est. 72 min
10 exercises
Treadmill Running
1 Set
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Weight Plate Neck Flexion (Supine)
3 Sets x 10 Reps
Day 5
pull 2
Est. 65 min
8 exercises
Treadmill Running
1 Set
Weight Plate Russian Twist
4 Sets x 10 Reps
Cable Seated Row
5 Sets x 6 Reps
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Day 6
legs 2
Est. 51 min
6 exercises
Treadmill Running
1 Set
Parallel Bar Hip Raise
4 Sets x 20 Reps
Barbell Deadlift
5 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
