André’s Push Pull 5 Series of 6 Routines
Bulking
Intermediate
Barbell
Plan Details
The André’s Push Pull 5 Series of 6 Routines routine by alc5 is a 30 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Special sets: 6-8-10 Drop Set Start the set with a weight you can lift for 6 reps. Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight. Drop another 25-40% and perform 10 more reps. Rest as little as possible between the parts of the drop set Mtor Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times. Hold the full stretch position for 2 seconds per rep. Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate 1 – Heavy Double Rest/Pause Pick a weight you can do around 4-6 reps with. Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps. Always use the same weight. You only do one set of this special technique/method.
Routine detail
Day 1
Pull 1 5x5
Est. 0 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Seated Row
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Dumbbell Hammer Curl
5 Sets x 5 Reps
Day 2
Push 1 5x5
Est. 0 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Front Incline Raise
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 5 Reps
Day 3
Pull 2 5x5
Est. 0 min
4 exercises
Barbell Lunge
5 Sets x 5 Reps
Dumbbell Incline Curl
5 Sets x 5 Reps
Dumbbell Bent-Over Raise
5 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 5 Reps
Day 4
Push 2 5x5
Est. 0 min
4 exercises
Barbell Squat
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 5 Reps
Day 5
Pull 3 5x5
Est. 0 min
4 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Curl
5 Sets x 5 Reps
Day 6
Push 3 5x5
Est. 0 min
4 exercises
Barbell Lunge
5 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Weighted Tricep Dip
5 Sets x 5 Reps
Machine Fly
5 Sets x 5 Reps
Day 7
Pull 1 4th Drop Set
Est. 0 min
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Hammer Curl
4 Sets x 5 Reps
Day 8
Push 1 4th Drop Set
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Front Incline Raise
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 5 Reps
Day 9
Pull 2 4th Drop Set
Est. 0 min
4 exercises
Barbell Lunge
4 Sets x 5 Reps
Dumbbell Incline Curl
4 Sets x 5 Reps
Dumbbell Bent-Over Raise
4 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 5 Reps
Day 10
Push 2 4th Drop Set
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
Day 11
Pull 3 4th Drop Set
Est. 0 min
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Curl
4 Sets x 5 Reps
Day 12
Push 3 4th Drop Set
Est. 0 min
4 exercises
Barbell Lunge
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 5 Reps
Day 13
Pull 1 4th Double Rest
Est. 0 min
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Weighted Pull-Up
4 Sets x 5 Reps
Cable Seated Row
4 Sets x 5 Reps
Dumbbell Hammer Curl
4 Sets x 5 Reps
Day 14
Push 1 4th Double Rest
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Front Incline Raise
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 5 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 5 Reps
Day 15
Pull 2 4th Double Rest
Est. 0 min
4 exercises
Dumbbell Reverse Lunge
4 Sets x 5 Reps
Dumbbell Incline Curl
4 Sets x 5 Reps
Dumbbell Bent-Over Raise
4 Sets x 5 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 5 Reps
Day 16
Push 2 4th Double Rest
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 5 Reps
Dumbbell Lateral Raise
4 Sets x 5 Reps
Barbell Bench Press
4 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 5 Reps
Day 17
Pull 3 4th Double Rest
Est. 0 min
4 exercises
Barbell Deadlift
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 5 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Curl
4 Sets x 8 Reps
Day 18
Push 3 4th Double Rest
Est. 0 min
4 exercises
Barbell Lunge
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 5 Reps
Weighted Tricep Dip
4 Sets x 5 Reps
Dumbbell Fly
4 Sets x 5 Reps
Day 19
Pull 1 3 Rep Max
Est. 0 min
4 exercises
Barbell Deadlift
7 Sets x 3 Reps
Cable Seated Row
7 Sets x 3 Reps
Weighted Pull-Up
7 Sets x 3 Reps
Dumbbell Hammer Curl
7 Sets x 3 Reps
Day 20
Push 1 3 Rep Max
Est. 0 min
4 exercises
Barbell Squat
7 Sets x 3 Reps
Dumbbell Front Incline Raise
7 Sets x 3 Reps
Barbell Incline Bench Press
7 Sets x 3 Reps
EZ Bar Tricep Extension (Close Grip)
7 Sets x 3 Reps
Day 21
Pull 2 3 Rep Max
Est. 0 min
4 exercises
Barbell Lunge
7 Sets x 3 Reps
Dumbbell Incline Curl
7 Sets x 3 Reps
Dumbbell Bent-Over Raise
7 Sets x 3 Reps
Dumbbell Hammer Curl (Cross Body)
7 Sets x 3 Reps
Day 22
Push 2 3 Rep Max
Est. 0 min
4 exercises
Barbell Squat
7 Sets x 3 Reps
Dumbbell Lateral Raise
7 Sets x 3 Reps
Barbell Bench Press
7 Sets x 3 Reps
Cable Tricep Pushdown (Rope)
7 Sets x 3 Reps
Day 23
Pull 3 3 Rep Max
Est. 0 min
4 exercises
Barbell Deadlift
7 Sets x 3 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 3 Reps
Barbell Bent-Over Row
7 Sets x 3 Reps
Barbell Curl
7 Sets x 3 Reps
Day 24
Push 3 3 Rep Max
Est. 0 min
4 exercises
Barbell Lunge
7 Sets x 3 Reps
Barbell Shoulder Press
7 Sets x 3 Reps
Weighted Tricep Dip
7 Sets x 3 Reps
Dumbbell Fly
7 Sets x 3 Reps
Day 25
Pull 1 6-8 Rep Max
Est. 0 min
4 exercises
Barbell Deadlift
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Day 26
Push 1 6-8 Rep Max
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Front Incline Raise
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Day 27
Pull 2 6-8 Rep Max
Est. 0 min
4 exercises
Barbell Lunge
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
4 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 8 Reps
Day 28
Push 2 6-8 Rep Max
Est. 0 min
4 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Day 29
Pull 3 6-8 Rep Max
Est. 0 min
4 exercises
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Day 30
Push 3 6-8 Rep Max
Est. 0 min
4 exercises
Barbell Lunge
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
