PUSH - PULL - LEGS
Bulking
Beginner
Machine strength
Plan Details
The PUSH - PULL - LEGS routine by jpolivier is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Pull
Est. 59 min
8 exercises
Pull-Up
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 2
Push
Est. 58 min
8 exercises
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Day 3
Legs
Est. 52 min
8 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
