Push Pull
Bulking
Beginner
Machine strength
Plan Details
The Push Pull routine by adityalaad1 is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Push pull split Push pull split Push pull split Push pull split Push pull split Push pull split Push pull split
Routine detail
Mon
Push
Est. 69 min
9 exercises
Dip
1 Set x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
8 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Tue
Pull
Est. 95 min
13 exercises
Pull-Up
1 Set x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Wed
Legs
Est. 58 min
9 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
