Push - Pull - Legs (A-B)
Bulking
Intermediate
Machine strength
Plan Details
The Push - Pull - Legs (A-B) routine by waleedhafez is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
The 6 day push/pull/legs workout routine split is a high volume, rest pause system designed for intermediate lifters looking to gain muscles and strength.
Routine detail
Day 1
Push Day - A
Est. 57 min
11 exercises
Warming-Up
1 Set
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Day 2
Pull Day - A
Est. 59 min
12 exercises
Warming-Up
1 Set
Warming-Up
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Cable Rear Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Weight Plate Reverse Curl
3 Sets x 10 Reps
Day 3
Legs Day - A
Est. 65 min
10 exercises
Elliptical Training
1 Set
Warming-Up
1 Set
Barbell Squat
3 Sets x 10 Reps
Kettlebell Goblet Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Pin-Off Good Morning
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Donkey Calf Raise
3 Sets x 15 Reps
90/90 Hamstring Stretch
1 Set x 10 Reps
Day 4
Push Day - B
Est. 72 min
12 exercises
Warming-Up
1 Set
Warming-Up
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Decline Chest Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Day 5
Pull Day - B
Est. 71 min
10 exercises
Warming-Up
1 Set
Cable Pulldown (Underhand)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 6
Leg Day - B
Est. 60 min
9 exercises
Elliptical Training
1 Set
Warming-Up
1 Set
Barbell Front Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Pilates
1 Set
