tjohnstad

Mar 9th 2019

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Push/Pull/Legs

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push Heavy 12 exercises, 2 hrs 43 mins

Barbell Military Press	6x5 reps	rest: 120s
Barbell Decline Bench Press	6x5 reps	rest: 120s
Dumbbell Seated Shoulder Press	6x5 reps	rest: 120s
Dumbbell Incline Bench Press	6x5 reps	rest: 120s
Dumbbell Bench Press	6x5 reps	rest: 120s
EZ Bar Tricep Extension	5x5 reps	rest: 120s
Barbell Bench Press (Close Grip)	5x5 reps	rest: 120s
Cable Tricep Pushdown (Rope)	5x5 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	5x5 reps	rest: 90s
Machine Reverse Fly	5x5 reps	rest: 90s
Machine Fly	5x5 reps	rest: 90s
Machine Dip	5x5 reps	rest: 90s

Pull Heavy 11 exercises, 2 hrs 42 mins

Legs 8 exercises, 2 hrs 14 mins

	1x10 reps	rest: 120s
Barbell Squat	7x5 reps	rest: 180s
Barbell Stiff-Leg Deadlift	6x5 reps	rest: 120s
Machine Leg Press (Wide Stance)	7x5 reps	rest: 180s
Machine Leg Curl (Prone)	6x5 reps	rest: 120s
Machine Leg Extension	6x5 reps	rest: 120s
Machine Calf Raise	6x5 reps	rest: 120s
Machine Seated Calf Raise	6x5 reps	rest: 120s

Push Light 15 exercises, 2 hrs 49 mins

Barbell Military Press	5x10 reps	rest: 180s
Barbell Decline Bench Press	4x10 reps	rest: 120s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 120s
Dumbbell Bench Press	4x10 reps	rest: 120s
Dumbbell Incline Bench Press	4x10 reps	rest: 120s
EZ Bar Tricep Extension	4x10 reps	rest: 120s
Barbell Bench Press (Close Grip)	4x10 reps	rest: 120s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 75s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 75s
Machine Fly	4x10 reps	rest: 90s
Machine Reverse Fly	4x10 reps	rest: 90s
Machine Dip	4x10 reps	rest: 90s
Parallel Bar Leg Raise	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Plank	3x10 reps	rest: 75s

Pull Light 12 exercises, 2 hrs 4 mins

Legs 8 exercises, 2 hrs 14 mins

	1x10 reps	rest: 120s
Barbell Squat	7x5 reps	rest: 180s
Barbell Stiff-Leg Deadlift	6x5 reps	rest: 120s
Machine Leg Press (Wide Stance)	7x5 reps	rest: 180s
Machine Leg Curl (Prone)	6x5 reps	rest: 120s
Machine Leg Extension	6x5 reps	rest: 120s
Machine Calf Raise	6x5 reps	rest: 120s
Machine Seated Calf Raise	6x5 reps	rest: 120s