JN Push/Pull/Legs 2022 (pyro32)
Bulking
Intermediate
Machine strength
Plan Details
The JN Push/Pull/Legs 2022 (pyro32) routine by pyro32 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
JN push pull legs
Routine detail
Day 1
Legs #1 (Quads focus)
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 4 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Bench Weighted Decline Crunch
2 Sets x 10 Reps
Plank
2 Sets
Day 2
Push #1 (Chest focus)
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dip
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 25 Reps
Day 3
Pull #1 (Lat focus)
Est. 0 min
5 exercises
Weighted Pull-Up
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 12 Reps
Kneeling Cable Pullover
3 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 15 Reps
Day 4
Legs #2 (Posterior chain focus)
Est. 0 min
7 exercises
Barbell Deadlift
3 Sets x 3 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Bench Hip Thrust
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Weighted Hanging Knee Raise
3 Sets x 1 Reps
Day 5
Push #2 (Shoulder focus)
Est. 0 min
5 exercises
Barbell Military Press
4 Sets x 4 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 21 Reps
Day 6
Pull #2 (Mid-back focus)
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
