Push Pull Legs - Strength & Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs - Strength & Hypertrophy routine by AnkurChaudhary is a 14 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy. The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight. You should rest either between the 3 days, after the 6 days, or both. Shoot for between 5-8 reps for the power days and 12-15 for hypertrophy days. Note: If you are a beginner you may want to try a 3 day split iterating weeks. Week A: Push Power, rest, Pull Power, rest, Abs and Legs Power, rest Week B: Push Hypertrophy, rest, Pull Hypertrophy, rest, Abs and Legs Hypertrophy, rest • Day 1 - Push Power • Day 2 - Pull Power • Day 3 - Abs and Legs Power • Day 4 - Push Hypertrophy • Day 5 - Pull Hypertrophy • Day 6 - Abs and Legs Hypertrophy
Routine detail
Day 1
Chahar - Chest
Est. 46 min
6 exercises
Barbell Incline Bench Press
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Day 2
Chahar - Back & Biceps
Est. 64 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Curl
5 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 8 Reps
Day 3
Chahar - Legs
Est. 39 min
4 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Day 4
Chahar - Chest(Hyper)
Est. 65 min
6 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Barbell Bench Press
4 Sets x 18 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 18 Reps
Dip
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 18 Reps
Day 5
Chahar - Back & Biceps(Hypertrophy)
Est. 75 min
7 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 18 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 18 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Day 6
Chahar - Hams
Est. 39 min
4 exercises
Barbell Stiff-Leg Deadlift
5 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Shrug
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 8
Push Strength
Est. 240 min
8 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 6 Reps
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 6 Reps
Day 8
Abs and Legs Strength
Est. 67 min
9 exercises
Barbell Squat
4 Sets x 4 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 6 Reps
Machine Seated Calf Raise
3 Sets x 6 Reps
Machine Calf Press
3 Sets x 6 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Day 8
Pull Strength
Est. 106 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 4 Reps
Cable Seated Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Deadlift
2 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Day 9
Chahar - Friday
Est. 0 min
0 exercises
This day is empty
Day 32
Abs and Legs Hypertrophy
Est. 220 min
10 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Day 36
Cardio
Est. 7 min
1 exercise
Treadmill Running
1 Set
Day 36
Push Hypertrophy
Est. 240 min
9 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Dumbbell Tricep Kickback
4 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Day 41
Pull Hypertrophy
Est. 240 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Medicine Ball Overhead Throw
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Curl
4 Sets x 10 Reps
Cable Standing Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
