roleary's 3 Day Push/pull legs**
Bulking
Intermediate
None
Plan Details
The roleary's 3 Day Push/pull legs** routine by ntv2 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push/pull legs.
Routine detail
Day 1
Push
Est. 0 min
13 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Machine Fly
3 Sets x 8 Reps
Treadmill Running
2 Sets
Low back machine
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Landmine press
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 2
Pull
Est. 0 min
15 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Treadmill Running
1 Set
Rowing
3 Sets
Leverage Machine High Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Day 3
Legs
Est. 0 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Squat
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Elliptical Training
3 Sets
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 4
At home
Est. 0 min
3 exercises
Push-Up
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
