The Push/Pull/Leg&Core routine by sergiomartinro is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.
Plan Description
This intermediate, 3-day workout will help you build strength and add lean muscle mass. The majority...
This intermediate, 3-day workout will help you build strength and add lean muscle mass. The majority of exercises in each 3-day routine will require the use of minimal exercise equipment: a pair of dumbbells and a few strength machines.
Follow the max-RM training format for all prescribed sets in the programs. Meaning, if you're asked to perform 8 repetitions, the weight should be just heavy enough to complete that many repetitions, not 10 or 12.
Each workout day includes a series of supersets. When you come across this, be prepared for minimal rest between sets. You will typically work opposite muscle groups.
As with any other strength program that looks to maximize muscle mass gain, plenty of sleep and proper nutrition are required. Your focus: consume a surplus of calories and adequate protein. Try using the nutrition app - Myfitnesspal or LoseIt - to help you more in this area.
Monday - training volume: 24 sets (session length = 60-minutes)
Wednesday - volume: 23 sets (session length = 55-minutes)
Saturday - volume: 26 sets (session length = 70-minutes)
Stay Strong Together,
MICHAEL WOOD, CSCS
Jefit
Day 1
Day 2
Day 3
Push Day: Chest
Est time: 202 min
29 exercises
Smith Machine Bench Press Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Incline Bench Press Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Inner Chest Press Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Neck Press Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Deep Push-Up Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Bench Press Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell Shoulder Press Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Dumbbell One-Arm Shoulder Press Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:15
Cable Rope Pullover (Supine) Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Press Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Shoulder Press Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Deltoid Raise Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Reverse Fly Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Upright Row Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable External Rotation Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable One-Arm Lateral Raise Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable One-Arm Reverse Fly Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Kettlebell One-Arm Snatch Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope) Triceps
Sets
3
Reps
12,10,8
Interval
00:00
Rest Time
01:15
EZ Bar Tricep Extension Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Pushdown (Rope) Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Tricep Kickback Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Smith Machine Bench Press (Close Grip) Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Cable Rope Overhead Tricep Extension Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Dip Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Weighted Three Bench Dip Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Machine Seated Tricep Dip Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
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