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Andy’s PPL split variation
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Andy’s PPL split variation routine by Andrew.Coopre is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Tehehehehe
Routine detail
Mon
Andy’s PPL day 1
Est. 0 min
6 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Smith Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Tue
Andy’s PPL day 2
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 15 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 20 Reps
Wed
Andy’s PPL day 3
Est. 0 min
5 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Thu
Andy’s PPL day 4
Est. 0 min
6 exercises
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Fri
Andy’s PPL day 5
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 15 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 20 Reps
Sat
Andy’s PPL day 6
Est. 0 min
5 exercises
Hack Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
