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push pull legs
Bulking
Intermediate
Dumbbell
Plan Details
The push pull legs routine by ziadelboraie01 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
push
Est. 64 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Day 2
pull
Est. 80 min
11 exercises
Barbell Deadlift
1 Set
Barbell Bent-Over Row (Reverse Grip)
1 Set
Pull-Up
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
1 Set
Cable Seated Row
1 Set
Dumbbell One-Arm Row
3 Sets x 20 Reps
Barbell Shrug
1 Set
Machine Reverse Fly
1 Set
Dumbbell Alternating Hammer Curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 3
legs
Est. 43 min
6 exercises
Barbell Squat
1 Set
Barbell Sumo Deadlift
3 Sets x 8 Reps
Barbell Standing Calf Raise
1 Set
Machine Leg Press
1 Set
Machine Leg Extension
1 Set
Machine Leg Curl (Prone)
1 Set
Day 4
powerlifting (optional)
Est. 20 min
3 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Day 9
weightlifting (optional)
Est. 16 min
2 exercises
Barbell Snatch
3 Sets x 8 Reps
Barbell Clean and Jerk
3 Sets x 8 Reps
