Solid Foundations- Push/Pull/Legs

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5 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This program is meant for all, but especially for those who are still fresh and new in their fitness journey, as the workouts help to build a strong foundation in strength and hypertrophy.
The program consists of 2 sets of Push, Pull, and Leg days, therefore a total of 6 workout days in a week.
Mondays and Thursdays are PULL days, Tuesdays and Fridays are LEG days, and Wednesdays and Saturdays are PUSH days.

PULL A 5 exercises, 43 mins

Pull-Up	8x6 reps	rest: 60s
Dumbbell Bent-Over Row	4x12 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	2x10 reps	rest: 60s
Dumbbell Tate Press	4x10 reps	rest: 0s
Dumbbell Hammer Curl (Cross Body)	4x10 reps	rest: 60s

LEGS A 6 exercises, 50 mins

Kettlebell Front Squat	8x7 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	8x7 reps	rest: 90s
Machine Leg Extension	2x15 reps	rest: 0s
Machine Leg Curl (Prone)	2x15 reps	rest: 60s
Donkey Calf Raise	4x10 reps	rest: 60s
Dumbbell Shoulder Shrug	4x10 reps	rest: 60s

PUSH A 5 exercises, 50 mins

Dip	8x7 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Seated Side Lateral Raise	5x12 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 0s
Cable Shoulder Extension	4x10 reps	rest: 60s

PULL B 4 exercises, 42 mins

Chin-Up	8x6 reps	rest: 60s
Dumbbell Bent-Over Row	5x12 reps	rest: 90s
Dumbbell One-Arm Preacher Curl	4x10 reps	rest: 0s
Dumbbell Tate Press	4x10 reps	rest: 60s

LEGS B 6 exercises, 50 mins

Kettlebell Front Squat	2x10 reps	rest: 0s
Dumbbell Stiff-Leg Deadlift	2x10 reps	rest: 90s
Machine Leg Curl (Prone)	8x12 reps	rest: 0s
Machine Leg Extension	8x12 reps	rest: 60s
Donkey Calf Raise	4x10 reps	rest: 60s
Leverage Machine Shrug	4x10 reps	rest: 60s

PUSH B 5 exercises, 52 mins

Dumbbell Seated Shoulder Press	8x7 reps	rest: 60s
Dumbbell Decline Bench Press	4x10 reps	rest: 90s
Dumbbell Reverse Fly	5x12 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 0s
Cable Shoulder Extension	4x10 reps	rest: 90s