D&C PPL 5 Day Plan

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7 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

DC PPL

Push 1 6 exercises, 0 min

Smith Machine Incline Bench Press	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Kneeling Crunch	3x8 reps	rest: 60s
Plank	3x8 reps	rest: 60s

Pull1 6 exercises, 0 min

Machine Lat Pulldown	3x10 reps	rest: 60s
Cable One-Arm Seated Row	3x10 reps	rest: 60s
Machine Reverse Fly	3x10 reps	rest: 60s
Dumbbell One-Arm Preacher Curl	3x10 reps	rest: 60s
Cable Incline Bicep Curl	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s

Leg 1 9 exercises, 0 min

Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Single-Leg Calf Press	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Smith Machine Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Back Hyperextension	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s

New Workout 0 exercises, 0 min

Push 2 9 exercises, 0 min

Machine Incline Chest Press	3x8 reps	rest: 60s
Machine Inner Chest Press	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Cable Lower Chest Raise	3x8 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Side Plank	3x8 reps	rest: 60s

Pull 2 7 exercises, 0 min

Cable Pulldown (Underhand)	3x8 reps	rest: 60s
Machine Back Extension	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Cable Shrug	3x8 reps	rest: 60s
Cable Rope Hammer Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s