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PUSH/PULL/LEGS
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The PUSH/PULL/LEGS routine by jaydhindsa is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Alternate push and pull with two options for each day to choose from and legs.
Routine detail
Any
PULL 1
Est. 0 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
PUSH 1
Est. 0 min
10 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Smith Machine Shoulder Press (Wide Grip)
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
LEGS
Est. 0 min
9 exercises
Machine Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
PUSH 2
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Any
PULL 2
Est. 0 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
