Push/Pull, Legs Routine
Bulking
Intermediate
Barbell
Plan Details
The Push/Pull, Legs Routine routine by AlanShorter is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push/Pull Legs routine designed to offer flexiblity while including the most effective exercises so that you aren't wasting a lot of time in the gym. Warm up/stretch for each muscle group Warmup sets: Reps 12 reps @50% of working weight IF using weights. 30-60 seconds rest between sets. Purpose is to stretch out and get muscles warmed up for the workout. Working Sets: For strength and power 1-5 Reps, 3-5 "working" sets after initial warmup or stretch. 2-3 minutes of rest For endurance AMRAP of 12+ for 2-3 sets. Rest 30 seconds to 1 min
Routine detail
Day 1
Push
Est. 0 min
14 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbell Incline Pull Overs
3 Sets x 8 Reps
Cable Iron Cross
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Arnold Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Pull
Est. 0 min
9 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pendlay Rows
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Single sided slow carry
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Dead Bug
3 Sets x 8 Reps
