Brian 12-Week Push/Pull/Legs
Bulking
Intermediate
None
Plan Details
The Brian 12-Week Push/Pull/Legs routine by BrianMcCabe is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push Pull legs
Routine detail
Day 1
Push A
Est. 0 min
5 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10,10,15 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 15,16 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 12,10 Reps
Day 2
Legs A
Est. 0 min
6 exercises
Smith Machine Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 10,12,8 Reps
Calf Press On Leg Press
3 Sets x 10,12,15 Reps
Cable Crunch
3 Sets x 8 Reps
Day 3
Pull A
Est. 0 min
5 exercises
Smith Machine Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12,12,15 Reps
Barbell Preacher Curl
2 Sets x 10 Reps
Day 4
Cardio
Est. 0 min
0 exercises
This day is empty
Day 5
Push B
Est. 0 min
5 exercises
Dumbbell Bench Press
3 Sets x 10,10,15 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dip
3 Sets x 6,24,12 Reps
Day 6
Legs B
Est. 0 min
6 exercises
Barbell Romanian Deadlift
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10,12,12 Reps
Calf Press On Leg Press
3 Sets x 10,12,15 Reps
Decline Bench Rotational Sit-Up
3 Sets x 8 Reps
Day 7
Pull B
Est. 0 min
5 exercises
Barbell Bent-Over Row
3 Sets x 14,10,10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 15,15,13 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10,10,20 Reps
