J.E. Science Push Pull Legs Routine
Bulking
Intermediate
Machine strength
Plan Details
The J.E. Science Push Pull Legs Routine routine is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Jeremy Ethier has a YouTube channel focused on providing science-backed training and nutritional videos in order to help you become the best version of yourself. He is certified by NASM and FMS (functional movement screening), and a Kinesiology graduate based in Vancouver, Canada. He focuses on providing unbiased information to help you optimize your training and nutrition.
Routine detail
Day 1
Push
Est. 58 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dip
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Deltoid Raise
2 Sets x 8 Reps
Cable Deltoid Raise
2 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Tricep Push-Up
2 Sets x 12 Reps
Day 2
Pull
Est. 60 min
9 exercises
Cable One-Arm Lat Pulldown
2 Sets x 10 Reps
Barbell Deadlift
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
Cable Rope Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Reverse EZ Barbell Curls
3 Sets x 8 Reps
Day 3
Legs
Est. 67 min
10 exercises
Side Plank with Leg Abduction
2 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Glute Machine
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 6 Reps
Hanging Knee Raise (Rotational)
2 Sets x 6 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 8 Reps
