Full Body w rotating focus P/P/L
Bulking
Intermediate
None
Plan Details
The Full Body w rotating focus P/P/L routine by felicemichele is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Full body with rotating focus on PUSH, PULL, LEGS. Glutes always on focus. Minimum two workouts per week per muscle group. Start with 3 RIR and increase reps/sets/weight as it feels comfortable. once the 0 RIR is reached, deload for one week.
Routine detail
Mon
Workout PULL Day
Est. 48 min
9 exercises
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Chest supported Row
2 Sets x 10 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
1 Set x 12 Reps
Dumbbell Romanian Deadlift
3 Sets x 12 Reps
Glute Kickback
2 Sets x 20 Reps
Push-Up
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Side Plank
2 Sets x 8 Reps
Wed
Workout PUSH Day
Est. 43 min
8 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Elevated Push-Up
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Tricep Extension
2 Sets x 12 Reps
Dip
1 Set x 15 Reps
Single-Leg Glute Bridge
2 Sets x 12 Reps
Reverse Crunch
2 Sets x 15 Reps
Thu
Workout LEGS Day
Est. 47 min
9 exercises
Barbell Hip Thrust
3 Sets x 10 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
2 Sets x 12 Reps
Dumbbell Romanian Deadlift
2 Sets x 12 Reps
Frog pumps
2 Sets x 20 Reps
Dumbbell Bent-Over Row
2 Sets x 10 Reps
Push-Up (Close Hand)
2 Sets x 12 Reps
Dumbbell Incline Curl
1 Set x 12 Reps
Dumbbell Tricep Extension
1 Set x 12 Reps
