Gozuren Push Pull
Bulking
Intermediate
Machine strength
Plan Details
The Gozuren Push Pull routine by Gozuren is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Hybrid routine for strength and size. With an scheme of torso/legs - strength/hypertrophy combined. It's made for a lineal weight progression on 2 first exercises, and a double on isolation (reps-weight)
Routine detail
Day 1
Pull 1 - torso strength, legs hyper
Est. 79 min
9 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Cable Pallof Press with Rotation
4 Sets x 15 Reps
Day 2
Push 1 - Legs strength, torso hyper
Est. 80 min
9 exercises
Hack Squat
3 Sets x 5 Reps
Sissy Squat
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 10 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Day 3
Pull 2 - Legs strength, torso hyper
Est. 71 min
9 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
2 Sets x 15 Reps
Plank
4 Sets
Day 4
Push 2 - Torso strength, legs hyper
Est. 72 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Cable Deltoid Raise
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Side Bridge
3 Sets
