Push Pull
Bulking
Advanced
Machine strength
Plan Details
The Push Pull routine by felippecorreia is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Basic Push Pull for muscle gain
Routine detail
Day 1
Heavy Pull
Est. 71 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
2 Sets x 10 Reps
Day 2
Heavy Push
Est. 92 min
11 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
2 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 3
Rest / Cardio
Est. 0 min
0 exercises
This day is empty
Day 4
Hypertrophy Pull
Est. 62 min
8 exercises
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Machine Single-Leg Curl
2 Sets x 12 Reps
Day 5
Hypertrophy Push
Est. 90 min
11 exercises
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 12 Reps
Hack Squat
2 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 15 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Seated Calf Raise
3 Sets x 15 Reps
