Push-Pull-Legs (only 1 legday)
Bulking
Intermediate
Machine strength
Plan Details
The Push-Pull-Legs (only 1 legday) routine by Lorenzo.pesce is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
this is a PPL split, hits every muscle. add some general warmup and 2 to 3 warmup sets before every compound lift (usually the first 2 of every workout) missing abs, I usually train abs every other day, 1 exercise 3 sets to failure with progressive overload. I also add some rotator cuff strengthening at the end of back day.
Routine detail
Mon
PushA
Est. 55 min
5 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Tue
PullA
Est. 67 min
5 exercises
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Wed
LegDay
Est. 63 min
5 exercises
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Thu
PushB
Est. 54 min
5 exercises
Barbell Military Press
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Fri
PullB
Est. 58 min
5 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
