Push Pull Legs
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs routine by DanieleIam is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Push Pull Legs routine, training each group twice per week.
Routine detail
Day 1
Push A
Est. 58 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull A
Est. 51 min
6 exercises
Barbell Deadlift
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 10 Reps
Barbell Curl
2 Sets x 12 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Day 3
Legs A
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Front Squat
4 Sets x 10 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
