Push Pull Leg Split
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Leg Split routine by Sifhat is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Everybody wants to be a bodybuilder but nobody wants to lift no heavy-ass weights.
Routine detail
Mon
Workout 1
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Sat
Workout 6
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tricep Push-Up
2 Sets x 8 Reps
Push-Up
2 Sets x 8 Reps
Any
New Workout
Est. 0 min
8 exercises
Pull-Up
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
