6-day PPLPPC

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6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

5 Day PPLPPCF(high intensity cardio) Muscle and strength gains with compound and isolation exercises. Should take 45-55m. Important to track rest intervals. Great for those short on time. Sets of 1x8 are 20% less weight to failure. Credit goes to Nick Ludlow

Push 7 exercises, 0 min

Barbell Bench Press	1x4 reps	rest: 100s
Barbell Military Press	1x8 reps	rest: 60s
Barbell Incline Bench Press	1x8 reps	rest: 60s
Weighted Tricep Dip	1x10 reps	rest: 50s
Cable Cross-Over	1x10 reps	rest: 20s
Dumbbell Tricep Extension	1x10 reps	rest: 25s
Dumbbell Seated Side Lateral Raise	2x10 reps	rest: 10s

Pull 7 exercises, 0 min

Barbell Deadlift	1x8 reps	rest: 100s
Chin-Up	3x9 reps	rest: 50s
	1x8 reps	rest: 60s
Dumbbell Incline Bench Row	1x10 reps	rest: 50s
Dumbbell Shoulder Shrug	2x10 reps	rest: 20s
Barbell Curl	1x10 reps	rest: 20s
Cable Reverse Fly	3x10 reps	rest: 10s

Legs 6 exercises, 0 min

Barbell Squat	1x8 reps	rest: 100s
Barbell Good Morning	1x8 reps	rest: 50s
Machine Leg Press	1x10 reps	rest: 50s
Back Hyperextension	1x10 reps	rest: 50s
Machine Seated Calf Raise	1x10 reps	rest: 20s
Plank	1x8 reps	rest: 60s

Push 7 exercises, 0 min

Barbell Bench Press	1x8 reps	rest: 100s
Barbell Military Press	1x8 reps	rest: 60s
Barbell Incline Bench Press	1x8 reps	rest: 60s
Weighted Tricep Dip	1x10 reps	rest: 50s
Cable Cross-Over	1x10 reps	rest: 20s
Dumbbell Tricep Extension	1x10 reps	rest: 25s
Dumbbell Seated Side Lateral Raise	2x10 reps	rest: 10s

Pull 7 exercises, 0 min

Barbell Deadlift	1x8 reps	rest: 100s
Pull-Up	3x8 reps	rest: 60s
	1x16 reps	rest: 60s
Dumbbell Incline Bench Row	1x10 reps	rest: 50s
Dumbbell Shoulder Shrug	2x10 reps	rest: 20s
Barbell Curl	1x10 reps	rest: 20s
Cable Reverse Fly	3x10 reps	rest: 10s