Push Pull Legs + bonus day
Bulking
Intermediate
Machine strength
Plan Details
The Push Pull Legs + bonus day routine by Getuptogetdown is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push Pull Legs including bonus 4th day
Routine detail
Day 1
Push
Est. 104 min
12 exercises
Elliptical Training
1 Set
Cable Incline Fly
4 Sets x 15 Reps
Cable Decline Chest Fly
3 Sets x 15 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Dumbbell Seated Side Lateral Raise
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 10 Reps
Dead Bug
4 Sets x 1 Reps
Crunch
4 Sets x 10 Reps
Day 2
Pull
Est. 109 min
12 exercises
Rowing
1 Set
Machine Assisted Pull-Up
2 Sets x 15 Reps
Pull-Up
2 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
T Bar Row
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 12 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Day 3
Legs
Est. 99 min
10 exercises
Stationary Bike
1 Set
Bodyweight Squat
4 Sets x 20 Reps
Bodyweight Rear Lunge
4 Sets x 20 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Split Squat
4 Sets x 10 Reps
Split Squat (Body Weight)
4 Sets x 15 Reps
Day 4
Bonus Day
Est. 90 min
9 exercises
Rowing
1 Set
Cable Side Lateral Raise
5 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
6 Sets x 12 Reps
incline dumbbell hex press
3 Sets x 10 Reps
Push-Up
2 Sets x 30 Reps
EZ Bar Curl
4 Sets x 21 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 15 Reps
Mountain Climber
4 Sets x 10 Reps
