LegsPushPull
Bulking
Intermediate
Body
Plan Details
The LegsPushPull routine by HawkShark is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs A
Est. 71 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
2 Sets x 20 Reps
Machine Calf Raise
3 Sets x 25 Reps
Back Hyperextension
3 Sets x 12 Reps
Oblique Extension - Left
3 Sets x 12 Reps
Oblique Extension - Right
3 Sets x 12 Reps
Hollow Rock
5 Sets x 1 Reps
Day 1
Legs B
Est. 67 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Machine Calf Raise
3 Sets x 25 Reps
Back Hyperextension
3 Sets x 12 Reps
Oblique Extension - Left
3 Sets x 12 Reps
Oblique Extension - Right
3 Sets x 12 Reps
Hollow Rock
5 Sets x 1 Reps
Day 2
Push A
Est. 70 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Toe Touches
3 Sets x 25 Reps
Hollow Rock
3 Sets x 1 Reps
Day 2
Push B
Est. 72 min
9 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 20 Reps
Leg Raise
4 Sets x 20 Reps
Toe Touches
3 Sets x 25 Reps
Hollow Rock
3 Sets x 1 Reps
Day 3
Pull B
Est. 80 min
9 exercises
Pull-Up
1 Set x 50 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 20 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Leg Raise
4 Sets x 20 Reps
Toe Touches
3 Sets x 25 Reps
Hollow Rock
3 Sets x 1 Reps
Day 3
Pull A
Est. 72 min
9 exercises
Pull-Up
1 Set x 50 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 12 Reps
Leg Raise
4 Sets x 20 Reps
Toe Touches
3 Sets x 25 Reps
Hollow Rock
3 Sets x 1 Reps
