3 day push and pull
Bulking
Beginner
Machine strength
Plan Details
The 3 day push and pull routine by tonygeek is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Push and pull
Routine detail
Mon
Monday push
Est. 0 min
9 exercises
Dip
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Hammer Shoulder Press
3 Sets x 8 Reps
Tue
abs same as Thursday abs
Est. 0 min
0 exercises
This day is empty
Wed
Wednesday legs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Thu
abs Tuesday
Est. 0 min
14 exercises
Leg Raise
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Plank
3 Sets
Push-Up (Wide Hand)
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Treadmill Running
1 Set
Parallel Bar Hip Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Fri
Friday pull
Est. 0 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Any
sun or sat
Est. 0 min
7 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
