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Push/Pull
Bulking
Advanced
Barbell
Plan Details
The Push/Pull routine by KerYann2 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Heavy Push
Est. 45 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
4 Sets x 5 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Day 2
Heavy Pull
Est. 43 min
4 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Snatch Hanging High Pull
4 Sets x 5 Reps
Barbell Curl
3 Sets x 5 Reps
Day 3
Moderate Push
Est. 43 min
6 exercises
Barbell Hack Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Day 4
Moderate Pull
Est. 41 min
6 exercises
Swing
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Snatch Shrug
3 Sets x 10 Reps
Plate Hammer Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Band Reverse Fly
3 Sets x 20 Reps
