Push/Pull/Legs for strength and Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs for strength and Hypertrophy routine by krisby is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a great for size and strength that I've used over and over with good results. The workout is planned to be performed 4 days per week, but can be cut down to 3 days per week if you need longer recovery time. This is in the bulking category but works good on a cut. Example of the week layout. Change it to fit into your own liftstyle Mon - Push A Tues - Pull A Wed - Off/Cardio Thurs - Legs A Friday - Push B Sat- Off / Cardio Sun - Off / Cardio Mon - Pull B Tues - Legs B Wed - Off / Cardio Thurs - Push A Friday - Pull A etc...........
Routine detail
Day 1
Push A
Est. 37 min
4 exercises
Cable Cross-Over
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dip
4 Sets x 8 Reps
Day 1
Push B
Est. 46 min
5 exercises
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Bench Dip
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 6 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Day 2
Pull B
Est. 40 min
4 exercises
Leverage Machine High Row
3 Sets x 10 Reps
Barbell Row
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12 Reps
Day 2
Pull A
Est. 37 min
4 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 10 Reps
Day 3
Legs A
Est. 56 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 3
Legs B
Est. 50 min
5 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 15 Reps
