Push/Pull/Legs Split
Bulking
Intermediate
Machine strength
Plan Details
The Push/Pull/Legs Split routine by PaiHuoLong is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Basic Push, Pull, Legs Split for use at any gym with basic machines and free weights. Uses 5x5 base with accessory movements added in. (ab work on leg days)
Routine detail
Day 1
Push Day #1
Est. 52 min
8 exercises
Barbell Bench Press
5 Sets x 5 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Arnold Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Extension
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Day 2
Leg Day #1
Est. 46 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
5 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Day 3
Pull Day #1
Est. 61 min
9 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell High Pull
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 12 Reps
Day 4
Push Day #2
Est. 52 min
8 exercises
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Day 5
Leg Day #2
Est. 41 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Cable Pull Through
3 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Hanging Knee Raise (Rotational)
3 Sets x 12 Reps
Day 6
Pull Day #2
Est. 57 min
9 exercises
Pull-Up
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Machine Back Extension
2 Sets x 12 Reps
