5 x a week The Ultimate Push Pull Legs Phase 1
Bulking
Beginner
Machine strength
Plan Details
The 5 x a week The Ultimate Push Pull Legs Phase 1 routine by mungotaco is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Push
Est. 0 min
9 exercises
Barbell Bench Press
1 Set x 5 Reps
Larsen Press
2 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 10 Reps
Press around
2 Sets x 15 Reps
Pec Static Stretch
2 Sets
Cross Body Cable Y Raise
3 Sets x 15 Reps
Squeeze only tricep pressdown
3 Sets x 8 Reps
Stretch only overhead triceps extension
3 Sets x 8 Reps
N1 Style Cross Body Triceps Extension
2 Sets x 12 Reps
Day 2
Pull
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 5 Reps
Incline Chest Supported Dumbbell Row
3 Sets x 12 Reps
Bottom Half Dumbbell Lat pullover
2 Sets x 12 Reps
Lat Static Stretch
2 Sets
Omni Direction Face Pull
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Bottom Half Preacher Curl
2 Sets x 12 Reps
Day 3
Legs
Est. 0 min
7 exercises
Barbell Squat
1 Set x 4 Reps
Pause Squat
2 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Dumbbell Walking Lunge
2 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Decline Plate Weighted Crunch
3 Sets x 12 Reps
Day 4
Upper
Est. 0 min
7 exercises
Pull-Up
2 Sets x 10 Reps
Close grip Barbell Incline Press
3 Sets x 8,5,12 Reps
Kroc Row
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 5 Reps
Cable Lateral Raise
3 Sets x 15 Reps
N1 Style Cross-Body Bicep Curl
3 Sets x 12 Reps
Push-Up (Close Hand)
1 Set
Day 5
Lower
Est. 0 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Slow eccentric Leg extension
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
