Pull Push Legs
Bulking
Intermediate
Dumbbell
Plan Details
The Pull Push Legs routine by ruifernandoteixeira is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
My Push Pull Legs routine, training each group twice per week.
Routine detail
Day 1
Pull
Est. 67 min
12 exercises
Cable One-Arm Lat Pulldown
2 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
Machine Reverse Fly
2 Sets x 15 Reps
Band Reverse Fly
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
2 Sets x 15 Reps
Barbell Clean From Blocks
3 Sets x 8 Reps
Day 2
Push
Est. 240 min
6 exercises
Barbell Bench Press
4 Sets x 6 Reps
Cable Incline Fly
3 Sets x 15 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Dumbbell Bench Press
2 Sets x 9999 Reps
Day 3
Legs
Est. 61 min
7 exercises
Barbell Deep Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
2 Sets x 20 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 44 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Pull
Est. 240 min
11 exercises
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 10 Reps
Machine Iso Lateral High Row
2 Sets x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 15 Reps
Barbell Snatch Shrug
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 1212 Reps
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Reverse Bicep Curl
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Day 6
Push
Est. 240 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 15 Reps
Band Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
4 Sets x 15 Reps
Exercise Dome Push-Up
4 Sets x 999 Reps
Day 7
Legs
Est. 56 min
7 exercises
Barbell Clean Deadlift
4 Sets x 4 Reps
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Kettlebell Goblet Squat
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 30 Reps
Machine Calf Raise
3 Sets x 10 Reps
