Push Pull Leg Routine
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Leg Routine routine by ayushr1 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push , Pull, Leg which focuses on overall body muscle development. Tip :- Increase weight and decrease time between sets and exercise gradually.
Routine detail
Mon
Push - Chest-Tricep-Shoulder
Est. 68 min
9 exercises
Barbell Bench Press
5 Sets x 11 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dip
2 Sets x 11 Reps
Dumbbell Tricep Extension
3 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Cable Rope Face Pull
3 Sets x 11 Reps
Arm Circles
3 Sets x 11 Reps
Tue
Pull - Back-Bicep
Est. 69 min
9 exercises
Dumbbell Deep Push-Up
2 Sets x 11 Reps
Barbell Deadlift
4 Sets x 8 Reps
Pull-Up
3 Sets x 11 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 11 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 11 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 11 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 11 Reps
Weight Plate Shrug
3 Sets x 11 Reps
T Bar Row
3 Sets x 11 Reps
Wed
Legs
Est. 66 min
7 exercises
Barbell Squat
6 Sets x 11 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 11 Reps
Calf Press On Leg Press
3 Sets x 11 Reps
Machine Hip Abduction
3 Sets x 11 Reps
Machine Kneeling Leg Curl
6 Sets x 11 Reps
Machine Hip Adduction
3 Sets x 11 Reps
Thu
Push - CTS
Est. 78 min
10 exercises
Push-Up
2 Sets x 11 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 11 Reps
Barbell Tricep Extension
3 Sets x 11 Reps
Dumbbell Lateral Raise
3 Sets x 11 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 11 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 11 Reps
Dumbbell Alternating Front Raise
3 Sets x 11 Reps
Fri
Pull - BBF
Est. 73 min
9 exercises
Dumbbell Deep Push-Up
3 Sets x 11 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
3 Sets x 11 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 11 Reps
Barbell Curl
3 Sets x 11 Reps
Dumbbell Hammer Curl
3 Sets x 11 Reps
Barbell Reverse Curl
3 Sets x 11 Reps
Barbell Shrug
3 Sets x 11 Reps
T Bar Row
5 Sets x 11 Reps
Sat
Legs - LAF
Est. 71 min
9 exercises
Barbell Squat
3 Sets x 11 Reps
Barbell Standing Calf Raise
3 Sets x 11 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 11 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Decline Crunch
3 Sets x 11 Reps
Parallel Bar Hip Raise
3 Sets x 11 Reps
Machine Shoulder Press
3 Sets x 11 Reps
Sun
Abs
Est. 65 min
10 exercises
Pull-Up
3 Sets x 11 Reps
Air Bike
3 Sets x 11 Reps
Sit-Up
3 Sets x 11 Reps
Leg Raise
3 Sets x 11 Reps
Reverse Crunch
3 Sets x 11 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 11 Reps
Weight Plate Russian Twist
3 Sets x 11 Reps
Crunch
3 Sets x 11 Reps
Jackknife Sit-Up
3 Sets x 11 Reps
