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Get strong FAST [Push/Pull/Leg]
Bulking
Intermediate
Machine strength
Plan Details
The Get strong FAST [Push/Pull/Leg] routine by soewinhtetaung is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
After a pro-long period of rest/laziness. This is the workout plan to get your physique AND strength back ASAP!
Routine detail
Day 1
PUSH
14 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Day 2
Workout 2
15 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Reverse Crossover
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Legs
7 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps