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PPL 19/20 Winter Bulk (read description)
Bulking
Advanced
Machine strength
Plan Details
The PPL 19/20 Winter Bulk (read description) routine by OlveJA is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
All 3x8 excercises progress by taking 3 sets to 10 reps, then add a 4th set and reach 8 reps on each set until you add the last 5th set. When all 5 sets are completed with 8 reps, increase weight and go back to 3x8-10. Other accessorie exercices have a 2 set/2-5 rep auto regulation margin.
Routine detail
Any
Legs A
Est. 49 min
5 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Any
Legs B
Est. 40 min
5 exercises
Barbell Deep Squat
1 Set x 2 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
6 Sets x 12 Reps
Any
Push A
Est. 68 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
6 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
6 Sets x 15 Reps
Any
Push B
Est. 70 min
6 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
6 Sets x 15 Reps
Dumbbell Seated Bent-Over Reverse Fly
6 Sets x 15 Reps
Any
Pull A
Est. 54 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 12 Reps
Hex bar shrug
3 Sets x 8 Reps
Any
Pull B
Est. 54 min
6 exercises
Wide Grip Lat Pulldown Constant Tension
3 Sets x 8 Reps
Back Hyperextension
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 15 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Hex bar shrug
3 Sets x 8 Reps
