PUSH PULL LEGS
Bulking
Beginner
Barbell
Plan Details
The PUSH PULL LEGS routine by Dupny is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
hi this is good workout for beginiers start and try to progress every week 1-2.5 kg have fun . .
Routine detail
Day 8
PUSH
Est. 73 min
6 exercises
Barbell Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Day 8
PULL
Est. 64 min
7 exercises
Barbell Deadlift
5 Sets x 6 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise (Side-Lying)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 8
LEGS
Est. 45 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Glute hamstring rise
4 Sets x 8 Reps
ab wheel
4 Sets x 10 Reps
Day 8
[2023-01-04] Workout
Est. 91 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
