Copy of Push Pull Legs - Strength & Hypertrophy

Alex8900

Apr 28th 2024

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Copy of Push Pull Legs - Strength & Hypertrophy

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy.

The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight. You should rest either between the 3 days, after the 6 days, or both. Shoot for between 5-8 reps for the power days and 12-15 for hypertrophy days.

Note: If you are a beginner you may want to try a 3 day split iterating weeks.
Week A: Push Power, rest, Pull Power, rest, Abs and Legs Power, rest
Week B: Push Hypertrophy, rest, Pull Hypertrophy, rest, Abs and Legs Hypertrophy, rest

â€¢ Day 1 - Push Power

â€¢ Day 2 - Pull Power

â€¢ Day 3 - Abs and Legs Power

â€¢ Day 4 - Push Hypertrophy

â€¢ Day 5 - Pull Hypertrophy

â€¢ Day 6 - Abs and Legs Hypertrophy

Chahar - Chest 6 exercises, 45 mins

Barbell Incline Bench Press	5x8 reps	rest: 25s
Barbell Bench Press	4x12 reps	rest: 25s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x12 reps	rest: 10s
Dip	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s

Chahar - Back & Biceps 7 exercises, 1 hr 3 mins

Cable Lat Pulldown (Wide Grip)	5x8 reps	rest: 60s
Cable Seated Row	4x8 reps	rest: 60s
Barbell Bent-Over Row	4x12 reps	rest: 60s
Barbell Curl	5x8 reps	rest: 60s
Dumbbell Hammer Curl	4x8 reps	rest: 60s
Barbell Preacher Curl	4x12 reps	rest: 60s
Cable Reverse Curl	4x8 reps	rest: 60s

Chahar - Legs 4 exercises, 38 mins

Barbell Squat	5x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
Machine Leg Extension	4x12 reps	rest: 60s

Chahar - Chest(Hyper) 6 exercises, 1 hr 4 mins

Barbell Incline Bench Press	5x12 reps	rest: 60s
Barbell Bench Press	4x18 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 60s
Dumbbell Lateral Raise	4x18 reps	rest: 60s
Dip	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x18 reps	rest: 60s

Chahar - Back & Biceps(Hypertrophy) 7 exercises, 1 hr 15 mins

Cable Lat Pulldown (Wide Grip)	5x12 reps	rest: 60s
Cable Seated Row	4x12 reps	rest: 60s
Barbell Bent-Over Row	4x18 reps	rest: 60s
Barbell Curl	5x12 reps	rest: 60s
Dumbbell Hammer Curl	4x12 reps	rest: 60s
Barbell Preacher Curl	4x18 reps	rest: 60s
Cable Bicep Curl	4x12 reps	rest: 60s

Chahar - Hams 4 exercises, 39 mins

Barbell Stiff-Leg Deadlift	5x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x12 reps	rest: 60s
Barbell Shrug	5x8 reps	rest: 60s
Dumbbell Bicep Curl	4x12 reps	rest: 60s

Abs and Legs Strength 9 exercises, 1 hr 6 mins

Barbell Squat	4x4 reps	rest: 35s
Machine Leg Press	3x6 reps	rest: 65s
Machine Leg Extension	3x6 reps	rest: 160s
Machine Seated Leg Curl	3x6 reps	rest: 160s
Machine Seated Calf Raise	3x6 reps	rest: 30s
Machine Calf Press	3x6 reps	rest: 120s
Dumbbell Side Bend	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 67s
Machine Ab Crunch	3x10 reps	rest: 60s

Pull Strength 8 exercises, 1 hr 46 mins

Pull-Up	3x8 reps	rest: 60s
Barbell Bent-Over Row	4x4 reps	rest: 25s
Cable Seated Row	3x6 reps	rest: 145s
Cable Lat Pulldown (Wide Grip)	3x6 reps	rest: 130s
Barbell Deadlift	2x8 reps	rest: 30s
Dumbbell Incline Curl	4x6 reps	rest: 16s
Barbell Preacher Curl	3x6 reps	rest: 10s
Barbell Curl	3x6 reps	rest: 1205s

Push Strength 8 exercises, 4 hrs 0 min

Barbell Bench Press	4x4 reps	rest: 30s
Barbell Incline Bench Press	3x6 reps	rest: 20s
Dumbbell Incline Fly	3x8 reps	rest: 16s
Barbell Shoulder Press	4x6 reps	rest: 17050s
Dumbbell Seated Arnold Press	3x6 reps	rest: 16s
EZ Bar Decline Close Grip Skull Crusher	4x8 reps	rest: 8075s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 42s
Weighted Tricep Dip	3x6 reps	rest: 60s

Chahar - Friday 0 exercises, 0 min

Abs and Legs Hypertrophy 10 exercises, 3 hrs 39 mins

Barbell Front Squat	4x10 reps	rest: 2205s
Dumbbell Lunge	3x10 reps	rest: 16s
Machine Leg Curl (Prone)	3x10 reps	rest: 100s
Machine Leg Extension	3x10 reps	rest: 130s
Machine Seated Leg Curl	3x10 reps	rest: 130s
Machine Calf Press	3x10 reps	rest: 60s
Barbell Standing Calf Raise	3x10 reps	rest: 60s
Plank	3x6 reps	rest: 90s
Hanging Leg Raise	3x8 reps	rest: 60s
Mountain Climber	3x8 reps	rest: 60s

Cardio 1 exercises, 6 mins

Treadmill Running

1x8 reps

rest: 5s

Push Hypertrophy 9 exercises, 4 hrs 0 min

Dumbbell Bench Press	4x10 reps	rest: 22s
Dumbbell Decline Press	3x10 reps	rest: 20s
Cable Cross-Over	3x10 reps	rest: 605040s
Machine Fly	3x10 reps	rest: 145s
Dumbbell Lateral Raise	4x10 reps	rest: 10s
Cable Standing Row	3x10 reps	rest: 20s
Dumbbell Tricep Kickback	4x10 reps	rest: 14s
Dumbbell Tricep Extension	3x10 reps	rest: 20s
Weighted Tricep Dip	3x12 reps	rest: 60s

Pull Hypertrophy 9 exercises, 4 hrs 0 min

Pull-Up	3x10 reps	rest: 60s
Medicine Ball Overhead Throw	4x10 reps	rest: 4205s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 130s
Machine Reverse Fly	3x10 reps	rest: 130s
Back Hyperextension	3x15 reps	rest: 5s
Barbell Curl	4x10 reps	rest: 12s
Cable Standing Curl	3x10 reps	rest: 47s
Barbell Reverse Curl	3x12 reps	rest: 7050s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 15s