Push/Pull/Legs MASS GAINZ

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RATING: 61 (FROM 31 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push - Pull - Legs Routine designed to hit each group twice a week and build some serious mass.

If you want to hit legs twice a week, Sunday would be a great day to repeat the leg workout.

Chest exercises have been designed for lack of a spotter, but feel free to substitute barbell incline/decline/flat bench presses instead of dumbbell if you have a spotter.

It is also recommended to switch up the rep counts every few weeks and do lighter weight + higher reps to continue with muscle confusion.

Monday
Tuesday
Wednesday
Thursday
Friday

Push (Chest-Triceps-Shoulders) 8 exercises, 52 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 60s
Dumbbell Press (Close Grip)	3x8 reps	rest: 60s
Cable One-Arm Tricep Extension	3x8 reps	rest: 60s

Pull (Back-Biceps-Traps) 8 exercises, 53 mins

Pull-Up	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Preacher Curl Machine	3x8 reps	rest: 60s

Legs 7 exercises, 58 mins

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Machine Leg Press	4x12 reps	rest: 60s
Machine Seated Calf Raise	4x12 reps	rest: 60s
Machine Calf Press	4x12 reps	rest: 60s

Push (Chest-Triceps-Shoulders) 8 exercises, 52 mins

Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x8 reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

Pull (Back-Biceps) 7 exercises, 45 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
Cable V Bar Pulldown	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
EZ Bar Curl (Reverse Grip)	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s