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Push, Pull, Legs
Bulking
Intermediate
Machine strength
Plan Details
The Push, Pull, Legs routine by kieronclarke is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push, Pull, Legs, Push, Pull, Legs, Rest
Routine detail
Day 1
Push day #1
Est. 51 min
8 exercises
Push-Up
1 Set x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
Day 2
Pull day #1
Est. 55 min
10 exercises
Cable One-Arm Lat Pulldown
1 Set x 8 Reps
Pull-Up
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
2 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Day 3
Leg day #1
Est. 80 min
6 exercises
Recumbent Bike
1 Set
Smith Machine Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 4
Push day #2
Est. 51 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Push-Up (Close Hand)
4 Sets x 8 Reps
Day 5
Pull day #2
Est. 47 min
9 exercises
Cable One-Arm Lat Pulldown
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Day 6
Leg day #2
Est. 80 min
6 exercises
Recumbent Bike
1 Set
Smith Machine Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
