Push/Pull/Legs 2x a week
MicahBrimhall avatar MicahBrimhall
Sep 14th 2022
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Push/Pull/Legs 2x a week

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

High volume, high frequency routine. Do it 2x a week. Uses bench, barbell, dumbells, squat rack and pull up bar.

Pull  7 exercises, 1 hr 1 min
Pull-Up exercise demonstration
Pull-Up

5x6 reps

rest: 60s audio icon
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Barbell Bent-Over Row exercise demonstration
Barbell Bent-Over Row

4x10 reps

rest: 60s audio icon
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9x8 reps

rest: 30s
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Dumbbell Rear Delt Row exercise demonstration
Dumbbell Rear Delt Row

4x10 reps

rest: 60s
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Barbell Curl (Close Grip) exercise demonstration
Barbell Curl (Close Grip)

3x8 reps

rest: 60s audio icon
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Hanging Leg Raise exercise demonstration
Hanging Leg Raise

4x8 reps

rest: 60s audio icon
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Hanging Knee Raise Rotation exercise demonstration
Hanging Knee Raise Rotation

6x8 reps

rest: 60s audio icon
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Legs  6 exercises, 54 mins
Barbell Squat exercise demonstration
Barbell Squat

4x8 reps

rest: 60s audio icon
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Barbell Hip Thrust exercise demonstration
Barbell Hip Thrust

4x12 reps

rest: 60s audio icon
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Barbell Bulgarian Split Squat exercise demonstration
Barbell Bulgarian Split Squat

8x8 reps

rest: 30s audio icon
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4x8 reps

rest: 30s
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Barbell Standing Calf Raise exercise demonstration
Barbell Standing Calf Raise

4x6 reps

rest: 60s audio icon
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Dumbbell Hamstring Curl exercise demonstration
Dumbbell Hamstring Curl

4x10 reps

rest: 60s audio icon
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