2018 Push Pull Legs
Bulking
Intermediate
Barbell
Plan Details
The 2018 Push Pull Legs routine by m_a_jefit is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Day 1: Push (heavy) Day 2: Pull (heavy) Day 3: Legs (heavy) Day 4: Rest / Yoga Day 5: Push (volume) Day 6: Pull (volume) Day 7: Legs (volume)
Routine detail
Day 1
Push (heavy)
Est. 89 min
8 exercises
Jump Rope
1 Set
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Incline Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
EZ Bar French Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Day 2
Pull (heavy)
Est. 80 min
7 exercises
Rowing
1 Set
Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Day 3
Legs (heavy)
Est. 73 min
6 exercises
Elliptical Training
1 Set
Barbell Squat
5 Sets x 5 Reps
Bench Hip Thrust
5 Sets x 5 Reps
Barbell Lunge
5 Sets x 5 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Day 4
Rest / Yoga
Est. 0 min
0 exercises
This day is empty
Day 5
Push (volume)
Est. 86 min
8 exercises
Jump Rope
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Cable Incline Fly
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
EZ Bar French Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Day 6
Pull (volume)
Est. 77 min
7 exercises
Rowing
1 Set
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
T Bar Row
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Day 7
Legs (volume)
Est. 70 min
6 exercises
Elliptical Training
1 Set
Barbell Squat
4 Sets x 10 Reps
Bench Hip Thrust
4 Sets x 10 Reps
Barbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
