legs/pull/pushx2 alternating intensity/volume
Bulking
Advanced
Machine strength
Plan Details
The legs/pull/pushx2 alternating intensity/volume routine by faysimone is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
PUSH... Volume
Est. 63 min
12 exercises
Cable Flat Bench Fly
6 Sets x 15 Reps
volume incline Smith machine
4 Sets x 12 Reps
Volume cutler chest press
3 Sets x 12 Reps
volume decline bench press
3 Sets x 12 Reps
volume front rope cable raise
3 Sets x 15 Reps
Volume standing lateral raise mc
3 Sets x 12 Reps
volume rope pushdown
4 Sets x 12 Reps
Curly bar close grip press
3 Sets x 12 Reps
Volume cable over head extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Volume donkey calf
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Tue
PULL...Intensity
Est. 50 min
12 exercises
Cable Front Lat Pulldown (Close Grip)
7 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Wide grip cable row
3 Sets x 12 Reps
Hammer row
3 Sets x 12 Reps
Dumbell seated shrug
3 Sets x 12 Reps
Bent over cable rear delts
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 10 Reps
beast
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Wed
LEGS... Volume
Est. 37 min
9 exercises
Volume standing hamstring curl
5 Sets x 12 Reps
Volume vertical leg press
6 Sets x 12 Reps
volume abductor
3 Sets x 12 Reps
volume adductor
3 Sets x 12 Reps
volume leg extension
5 Sets x 12 Reps
volume front lever
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Standing calf on front lever mc
5 Sets x 12 Reps
Thu
PUSH...Intensity
Est. 55 min
11 exercises
Dumbbell Incline Bench Press
6 Sets x 10 Reps
Intensity flat Smith bench
5 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Cutler shoulder press
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Tricep dip machine
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Fri
PULL... Volume
Est. 39 min
10 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Volume close cable seated row
3 Sets x 12 Reps
Volume split cable shrug
3 Sets x 12 Reps
volume stiff arm Pulldown
3 Sets x 12 Reps
volume rear delt machine flye
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
volume overhead double Cable curl
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Volume standing calf raise
3 Sets x 12 Reps
Volume ab machine
3 Sets x 12 Reps
Sat
LEGS... Intensity
Est. 38 min
7 exercises
Machine Leg Curl (Prone)
7 Sets x 12 Reps
intensity old leg extension
7 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Leg Sled
6 Sets x 12 Reps
Nautilus Glute Drive
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey calf machine
3 Sets x 12 Reps
Sat
LEGS... Intensity
Est. 38 min
7 exercises
Machine Leg Curl (Prone)
7 Sets x 12 Reps
intensity old leg extension
7 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Leg Sled
6 Sets x 12 Reps
Nautilus Glute Drive
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey calf machine
3 Sets x 12 Reps
Sat
LEGS... Intensity
Est. 38 min
7 exercises
Machine Leg Curl (Prone)
7 Sets x 12 Reps
intensity old leg extension
7 Sets x 12 Reps
Machine Leg Press
6 Sets x 12 Reps
Leg Sled
6 Sets x 12 Reps
Nautilus Glute Drive
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Donkey calf machine
3 Sets x 12 Reps
Sun
touch up biceps
Est. 9 min
3 exercises
occlusion spider curl
3 Sets x 10 Reps
one arm preacher mc curl
3 Sets x 10 Reps
Cross body single arm hammer curl
3 Sets x 10 Reps
