Push/pull split
Bulking
Intermediate
Machine strength
Plan Details
The Push/pull split routine by caleb.kilbride is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Back and bicep
Est. 0 min
12 exercises
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Machine Seated Row
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 6 Reps
Cable Seated Row
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 6 Reps
Dumbbell Concentration Curl
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Day 2
Legs
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 6 Reps
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Barbell Deadlift
5 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 12,10,8,6 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 12,10,8,6 Reps
Barbell Front Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Day 2
Chest and tricep
Est. 0 min
11 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Cable Cross-Over
4 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 6 Reps
Dip
4 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 6 Reps
Machine Fly
4 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 6 Reps
Leverage Incline Chest Press
4 Sets x 6 Reps
Day 4
Arms
Est. 0 min
10 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Curl (Close Grip)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 12,10,8,6 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Day 5
Arms#2
Est. 0 min
11 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Bicep Curl
4 Sets x 40 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
