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Push, Pull, Legs. 3 on, 1 off. Performed in 2 groups. First grouping heavy for strength. Second grouping for hypertrophy.
This routine can be used for either bulking or cutting.
Barbell Incline Bench Press
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5x5 reps |
rest: 180s
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Barbell Decline Bench Press
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5x5 reps |
rest: 180s
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Barbell Standing Military Press
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5x5 reps |
rest: 150s
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Barbell Close Grip Bench Press
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5x5 reps |
rest: 150s
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Barbell Deadlift
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5x5 reps |
rest: 180s
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Barbell Bent Over Row
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5x5 reps |
rest: 150s
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Pull Ups
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5x5 reps |
rest: 90s
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Barbell Shrug
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5x5 reps |
rest: 120s
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Barbell Squat
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5x5 reps |
rest: 180s
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Barbell Front Squat
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5x5 reps |
rest: 180s
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Barbell Wide Stance Squat
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5x5 reps |
rest: 150s
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Barbell Squat with Narrow Stance
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5x5 reps |
rest: 150s
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Barbell Bench Press
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3x8 reps |
rest: 90s
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Barbell Incline Bench Press
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3x8 reps |
rest: 90s
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Barbell Lying Triceps Extension
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3x8 reps |
rest: 60s
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Weighted Tricep Dips
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4x8 reps |
rest: 60s
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Dumbbell Fly
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4x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 90s
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Pull Ups
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3x8 reps |
rest: 90s
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Wide Grip Lat Pulldown
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3x8 reps |
rest: 90s
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Cable Seated Row
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3x8 reps |
rest: 90s
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Barbell Curl
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3x8 reps |
rest: 60s
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Barbell Preacher Curl
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3x8 reps |
rest: 60s
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Barbell Squat
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4x8 reps |
rest: 90s
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Front Barbell Squat
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3x8 reps |
rest: 90s
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Leg Extensions
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4x8 reps |
rest: 90s
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Lying Leg Curls
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3x8 reps |
rest: 90s
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Floor Barbell Calf Raise
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3x82 reps |
rest: 60s
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