Punchy's Push Pull Legs Workout
Bulking
Intermediate
Barbell
Plan Details
The Punchy's Push Pull Legs Workout routine by punchy.salazar is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Punchy's Push Pull Legs Workout. Three days a week routine - Minimalist gym equipment needed to perform the tasks and exercises.
Routine detail
Day 1
Push A
Est. 57 min
6 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Incline Tricep Extension
4 Sets x 12 Reps
Day 2
Pull A
Est. 54 min
6 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 12 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Day 3
Legs A
Est. 82 min
8 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Single-Leg Calf Raise
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 10 Reps
Kneeling Hip Extension
4 Sets x 10 Reps
