gvgtw full week push pull legs
Bulking
Intermediate
Machine strength
Plan Details
The gvgtw full week push pull legs routine is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Mon
Leg Day 1
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Tue
Chest Shoulders Triceps Day 2
6 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Push-Up
2 Sets
Wed
Back Biceps Day 2
10 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
2 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 10 Reps
Dumbbell Seated Bicep Curl
2 Sets x 8 Reps
Machine Iso Lateral High Row
2 Sets x 15 Reps
Barbell Snatch Shrug
3 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Thu
Leg Day 2
7 exercises
Barbell Deadlift
4 Sets x 4 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 30 Reps
Machine Calf Raise
3 Sets x 10 Reps
Fri
Chest Shoulders Triceps Day 1
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 20 Reps
Sat
Running Day
1 exercise
Running
1 Set
Sun
Back Biceps Day 2
9 exercises
Cable One-Arm Lat Pulldown
2 Sets x 20 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 20 Reps
Band Reverse Fly
2 Sets x 20 Reps
Barbell One-Arm Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
