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Push/Pull/Legs
Bulking
Advanced
Machine strength
Plan Details
The Push/Pull/Legs routine by tjohnstad is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push Heavy
Est. 164 min
12 exercises
Barbell Military Press
6 Sets x 5 Reps
Barbell Decline Bench Press
6 Sets x 5 Reps
Dumbbell Seated Shoulder Press
6 Sets x 5 Reps
Dumbbell Incline Bench Press
6 Sets x 5 Reps
Dumbbell Bench Press
6 Sets x 5 Reps
EZ Bar Tricep Extension
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 5 Reps
Machine Reverse Fly
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Machine Dip
5 Sets x 5 Reps
Day 2
Pull Heavy
Est. 163 min
11 exercises
Barbell Deadlift
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Cable V Bar Pulldown
6 Sets x 5 Reps
Cable Seated Row
6 Sets x 5 Reps
Back Hyperextension
6 Sets x 5 Reps
Cable Shoulder Extension
6 Sets x 5 Reps
Dumbbell Incline Curl
6 Sets x 5 Reps
Barbell Preacher Curl
6 Sets x 5 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Parallel Bar Hip Flexion
4 Sets x 8 Reps
Day 3
Legs
Est. 134 min
8 exercises
Warmup & Light stretching
1 Set
Barbell Squat
7 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 5 Reps
Machine Leg Press (Wide Stance)
7 Sets x 5 Reps
Machine Leg Curl (Prone)
6 Sets x 5 Reps
Machine Leg Extension
6 Sets x 5 Reps
Machine Calf Raise
6 Sets x 5 Reps
Machine Seated Calf Raise
6 Sets x 5 Reps
Day 4
Push Light
Est. 170 min
15 exercises
Barbell Military Press
5 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Plank
3 Sets
Day 5
Pull Light
Est. 125 min
12 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Day 6
Legs
Est. 134 min
8 exercises
Warmup & Light stretching
1 Set
Barbell Squat
7 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 5 Reps
Machine Leg Press (Wide Stance)
7 Sets x 5 Reps
Machine Leg Curl (Prone)
6 Sets x 5 Reps
Machine Leg Extension
6 Sets x 5 Reps
Machine Calf Raise
6 Sets x 5 Reps
Machine Seated Calf Raise
6 Sets x 5 Reps
