Push Pull Legs (Strength & Power) Bk49
Bulking
Intermediate
Barbell
Plan Details
The Push Pull Legs (Strength & Power) Bk49 routine by AnasBrh is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a very good workout and enjoy it. Tomorrow is a quite beautiful and you can do it when u're away.
Routine detail
Mon
Push Day - Power
Est. 63 min
10 exercises
Barbell Bench Press
3 Sets x 6,6,4 Reps
Barbell Incline Bench Press
3 Sets x 6,6,4 Reps
Dumbbell Decline Bench Press
3 Sets x 6,6,4 Reps
Dumbbell Fly
3 Sets x 6,6,4 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,6,4 Reps
Dumbbell Front Raise
3 Sets x 6,6,4 Reps
Dumbbell Lateral Raise
3 Sets x 6,6,4 Reps
Barbell Seated Tricep Extension
3 Sets x 6,6,4 Reps
Dumbbell Incline Tricep Extension
3 Sets x 6,6,4 Reps
Weighted Crunch
3 Sets x 18 Reps
Tue
Pull Day - Power
Est. 54 min
9 exercises
Barbell Bent-Over Row
3 Sets x 6,6,4 Reps
Dumbbell One-Arm Row
3 Sets x 6,6,4 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 6,6,4 Reps
Barbell Shrug
3 Sets x 6,6,4 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 6,6,4 Reps
Barbell Curl
3 Sets x 6,6,4 Reps
Dumbbell Zottman Curl
3 Sets x 6,6,4 Reps
Dumbbell Seated Wrist Curl
3 Sets x 6,6,4 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 6,6,4 Reps
Wed
Legs and Lower Back - Power
Est. 42 min
7 exercises
Barbell Front Squat
3 Sets x 6,6,4 Reps
Dumbbell Hamstring Curl
3 Sets x 6,6,4 Reps
Barbell Romanian Deadlift
3 Sets x 6,6,4 Reps
Barbell Good Morning
3 Sets x 6,6,4 Reps
Barbell Seated Calf Raise
3 Sets x 6,6,4 Reps
Barbell Standing Calf Raise
3 Sets x 6,6,4 Reps
Donkey Calf Raise
3 Sets x 6,6,4 Reps
Thu
Push Day - Strength
Est. 70 min
9 exercises
Barbell Bench Press
3 Sets x 12,10,8 Reps
Barbell Incline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Decline Bench Press
3 Sets x 12,10,8 Reps
Dumbbell Fly
3 Sets x 12,10,8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12,10,8 Reps
Dumbbell Front Raise
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12,10,8 Reps
Barbell Tricep Press (Supine)
3 Sets x 12,10,8 Reps
Fri
Pull Day - Strength
Est. 67 min
9 exercises
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Dumbbell One-Arm Row
3 Sets x 12,10,8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12,10,8 Reps
Barbell Shrug
3 Sets x 12,10,8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12,10,8 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Zottman Curl
3 Sets x 12,10,8 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12,10,8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 12,10,8 Reps
Sat
Rest Day
Est. 0 min
0 exercises
This day is empty
Sat
Legs and Lower Back - Strength
Est. 53 min
7 exercises
Barbell Front Squat
3 Sets x 12,10,8 Reps
Dumbbell Hamstring Curl
3 Sets x 12,10,8 Reps
Barbell Romanian Deadlift
3 Sets x 12,10,8 Reps
Barbell Good Morning
3 Sets x 12,10,8 Reps
Barbell Seated Calf Raise
3 Sets x 12,10,8 Reps
Barbell Standing Calf Raise
3 Sets x 12,10,8 Reps
Donkey Calf Raise
3 Sets x 12,10,8 Reps
