Push Pull Ondulante + MYO-Reps

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push s1 6 exercises, 39 mins

Barbell Decline Bench Press	3x6 reps	rest: 115s
Barbell Squat	3x8 reps	rest: 90s
Dumbbell One-Arm Shoulder Press	3x. reps	rest: 20s
Dumbbell Fly	3x15 reps	rest: 45s
Dumbbell Lunge	3x12 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	3x. reps	rest: 15s

Push s2 6 exercises, 38 mins

Barbell Squat	3x6 reps	rest: 115s
Barbell Military Press	3x8 reps	rest: 90s
Dumbbell One-Arm Bench Press	3x. reps	rest: 20s
Machine Leg Extension	3x15 reps	rest: 45s
Barbell Upright Row	3x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	1x12 reps	rest: 60s

Push s3 6 exercises, 39 mins

Barbell Military Press	3x6 reps	rest: 115s
Barbell Decline Bench Press	3x8 reps	rest: 90s
Barbell Single-Leg Squat	3x. reps	rest: 20s
Dumbbell One-Arm Lateral Raise	3x15 reps	rest: 45s
Dumbbell Bench Press	3x12 reps	rest: 60s
Bench Dip	3x. reps	rest: 30s

Pull s1 7 exercises, 39 mins

Pull-Up	1x80 reps	rest: 60s
Machine Kneeling Leg Curl	3x. reps	rest: 20s
Dumbbell Concentration Curl	3x. reps	rest: 20s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Barbell Upright Row	3x12 reps	rest: 5s
Dumbbell Bent-Over Raise	3x15 reps	rest: 60s
Barbell Standing Calf Raise	3x. reps	rest: 45s

Pull s2 7 exercises, 49 mins

Pull s3 7 exercises, 50 mins

Barbell Deadlift	3x6 reps	rest: 90s
Pull-Up	1x70 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 50s
Machine Kneeling Leg Curl	3x12 reps	rest: 45s
Dumbbell Bent-Over Raise	3x15 reps	rest: 45s
Barbell Lunge	3x12 reps	rest: 45s
Barbell Standing Calf Raise	5x. reps	rest: 45s