Push/Pull/Legs 2x a week
Bulking
Intermediate
Barbell
Plan Details
The Push/Pull/Legs 2x a week routine by MicahBrimhall is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
High volume, high frequency routine. Do it 2x a week. Uses bench, barbell, dumbells, squat rack and pull up bar.
Routine detail
Day 1
Push
Est. 53 min
6 exercises
Barbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Lean away dumbbell lateral raise
8 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Day 2
Pull
Est. 61 min
7 exercises
Pull-Up
5 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Tripod Row
9 Sets x 8 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
Hanging Knee Raise Rotation
6 Sets x 8 Reps
Day 3
Legs
Est. 54 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
8 Sets x 8 Reps
Dumbbell ontralateral Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 6 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
