Push, Pull, Legs (Hypertrophy by TB)
Bulking
Advanced
Machine strength
Plan Details
The Push, Pull, Legs (Hypertrophy by TB) routine by Govy42 is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
2 on 1 off 1 on 1 off two on repeat.
Routine detail
Day 1
Push
Est. 45 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Day 2
Pull
Est. 57 min
8 exercises
HS Overhand
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Spider Curl
2 Sets x 10 Reps
Cable One-Arm Bicep Curl
2 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Day 3
Legs (Squat)
Est. 47 min
6 exercises
Barbell Deep Squat
3 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
