5-Day Push Pull Legs
Bulking
Intermediate
Machine strength
Plan Details
The 5-Day Push Pull Legs routine by OfficialPJL is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This has been developed to ensure maximum recovery time whilst being efficient with time spent in the gym itself. Use progressive overload to increase weights and/or reps when you can complete exercises before failure whilst maintaing form.
Routine detail
Mon
PULL A
Est. 60 min
7 exercises
Hack Squat
5 Sets x 5 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
2 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 15,12,10,8 Reps
Tue
PUSH A
Est. 63 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12,10,8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Machine Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Wed
LEGS
Est. 62 min
8 exercises
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Calf Press On Leg Press
3 Sets x 12,10,8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 12,10,8 Reps
Thu
PULL B
Est. 57 min
7 exercises
T Bar Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15,12,10,8 Reps
Fri
PUSH B
Est. 66 min
8 exercises
Hack Squat
5 Sets x 5 Reps
Machine Shoulder Press
3 Sets x 12,10,8 Reps
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12,10,8 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
