Push / Pull
Bulking
Intermediate
Barbell
Plan Details
The Push / Pull routine by Niekas is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
ABAB
Routine detail
Day 1
Push
Est. 141 min
16 exercises
Barbell Bench Press
4 Sets x 8 Reps
Bodyweight Squat
4 Sets x 8 Reps
Single-Leg Squat
4 Sets x 8 Reps
Barbell Overhead Squat
4 Sets x 8 Reps
Barbell Neck Press
4 Sets x 8 Reps
Barbell Military Press
4 Sets x 8 Reps
Barbell Push Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Front Squat
4 Sets x 8 Reps
Jump Squat
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
V-Up
4 Sets x 8 Reps
Barbell Alternating Press
4 Sets x 8 Reps
Barbell Rear Press
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Day 2
Pull
Est. 122 min
15 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
V-Up
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Cable One-Arm Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
High pull
4 Sets x 8 Reps
Weighted Crunch
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Bicep Curl (Supine)
4 Sets x 8 Reps
Day 3
Back/Chest
Est. 81 min
11 exercises
Dumbbell Fly
2 Sets x 8 Reps
Machine Fly
2 Sets x 8 Reps
V-Up
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Day 4
FB
Est. 93 min
13 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Neck Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
V-Up
4 Sets x 8 Reps
