Push Pull Legs*
Bulking
Intermediate
Dumbbell
Plan Details
The Push Pull Legs* routine by dkaras2 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Push Pull Legs routine, training each group twice per week.
Routine detail
Day 1
Push A
Est. 0 min
8 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Barbell Round the World Shoulder Stretch
4 Sets
Day 2
Pull A
Est. 0 min
7 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell Alternating Incline Curl
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Superman
4 Sets
Plank
4 Sets
Day 3
Legs A
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Cable Standing Leg Curl
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Day 4
Push b
Est. 0 min
6 exercises
Weighted Tricep Dip
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
YTW
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 20 Reps
Day 5
Pull B
Est. 0 min
6 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
L sits
4 Sets x 10 Reps
Day 6
Legs B
Est. 0 min
6 exercises
Barbell Hip Thrust
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Smith Machine Bulgarian Split Squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Clam shells
4 Sets x 20 Reps
Ab roller
4 Sets x 12 Reps
