Push/Pull/Legs Split

DOWNLOADS/VIEWS: 0/16

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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)

Push Day #1 8 exercises, 52 mins

Barbell Bench Press	5x5 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Dumbbell Arnold Press	3x6 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Cable Tricep Extension	3x12 reps	rest: 60s
Dumbbell Tricep Kickback	3x12 reps	rest: 60s
Cable External Rotation	2x12 reps	rest: 0s
Cable External Rotation	2x12 reps	rest: 60s

Leg Day #1 6 exercises, 46 mins

Barbell Squat	5x5 reps	rest: 60s
Machine Leg Extension	3x12 reps	rest: 60s
Barbell Romanian Deadlift	5x10 reps	rest: 60s
Dumbbell Calf Raise	3x12 reps	rest: 60s
Machine Ab Crunch	3x12 reps	rest: 60s
Weight Plate Russian Twist	3x12 reps	rest: 30s

Pull Day #1 9 exercises, 1 hr 1 min

Barbell Bent-Over Row	5x5 reps	rest: 60s
Cable One-Arm Lat Pulldown	3x12 reps	rest: 0s
Cable One-Arm Lat Pulldown	3x12 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 60s
	3x8 reps	rest: 60s
Dumbbell Bent-Over Raise	3x12 reps	rest: 60s
Dumbbell Hammer Curl	3x6 reps	rest: 60s
Dumbbell Incline Curl	3x10 reps	rest: 60s
Cable Rope Face Pull	2x12 reps	rest: 60s

Push Day #2 8 exercises, 51 mins

Dumbbell Incline Bench Press	5x5 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x6 reps	rest: 60s
Dumbbell Front Raise	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x5 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 60s
Cable External Rotation	2x12 reps	rest: 0s
Cable External Rotation	2x12 reps	rest: 60s

Leg Day #2 5 exercises, 40 mins

Barbell Deadlift	5x5 reps	rest: 60s
Cable Pull Through	3x10 reps	rest: 60s
Machine Leg Press	5x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x12 reps	rest: 60s
Hanging Knee Raise (Rotational)	3x12 reps	rest: 60s

Pull Day #2 9 exercises, 57 mins

Pull-Up	3x6 reps	rest: 60s
Machine Lat Pulldown	3x6 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Barbell Behind the Back Shrug	3x8 reps	rest: 60s
Machine Reverse Fly	3x12 reps	rest: 60s
Machine Lat Pulldown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Incline Spider Curl	3x10 reps	rest: 60s
Machine Back Extension	2x12 reps	rest: 60s