stevegallagher's Push, Pull, Legs
Bulking
Advanced
Machine strength
Plan Details
The stevegallagher's Push, Pull, Legs routine by kian_gallagher2021 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Boo
Routine detail
Day 1
Push 1
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Kettlebell Swing
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 10 Reps
Double Arm Cable Front Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Pull 1
Est. 0 min
10 exercises
Chin-Up (Mixed Grip)
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Arm Blaster Barbell Curl
3 Sets x 8 Reps
Urlacher
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Legs 1
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Stability Ball V-Up
3 Sets x 12 Reps
Day 4
Push 2
Est. 0 min
10 exercises
Barbell Shoulder Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Chest Press
3 Sets x 10 Reps
Kettlebell Figure Eight
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 5
Pull 2
Est. 0 min
8 exercises
Barbell Sumo Deadlift
3 Sets x 5 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Standing Row
3 Sets x 10 Reps
Dumbbell Zottman Curl
3 Sets x 10 Reps
Stability Ball Back Extension
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Day 6
Legs 2
Est. 0 min
6 exercises
Bulgarian Split Squat
3 Sets x 8 Reps
Cable Goblet Squats
3 Sets x 10 Reps
Cable Leg Extension
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Seated Calf Raise
3 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
