Pusch/Pull Heavy vs. Hypertrophy
Bulking
Intermediate
Machine strength
Plan Details
The Pusch/Pull Heavy vs. Hypertrophy routine by Stevoskop is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Heavy Leg/Abs/ Cardio
Est. 53 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Walking
1 Set
Day 2
HST Push/ Heavy Shoulder
Est. 52 min
7 exercises
Smith Machine Shoulder Press
5 Sets x 8 Reps
Dumbbell Seated Arnold Press
5 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Swimmingpool Maschine
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 3
Heavy Pull / ISO Bizeps
Est. 58 min
6 exercises
Cable V Bar Pulldown
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Leverage Machine Iso Row
5 Sets x 5 Reps
Leverage Machine High Row
5 Sets x 5 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Day 4
HST Leg/ Abs/ Cardio
Est. 63 min
8 exercises
Barbell Front Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Machine Ab Crunch
2 Sets x 10 Reps
Walking
1 Set
Day 5
Heavy Push/Shoulder/ISO Trizeps
Est. 52 min
8 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Decline Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Day 6
HST Pull/ ISO Bizeps
Est. 39 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
