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5 Days PPL
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The 5 Days PPL routine by didax is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/Shoulders/Triceps
Est. 65 min
8 exercises
Barbell Bench Press
4 Sets x 12,8,6,6 Reps
Barbell Incline Bench Press
4 Sets x 9,7,5,5 Reps
Dumbbell Seated Arnold Press
4 Sets x 7 Reps
Dumbbell Lateral Raise
4 Sets x 7,10,11,11 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Day 2
Back/Traps/Biceps
Est. 62 min
8 exercises
Machine Assisted Pull-Up
4 Sets x 6,7,7,7 Reps
Pendlay Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Day 3
Quads/Hams/Glute
Est. 47 min
6 exercises
Barbell Squat
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 20 Reps
Barbell Standing Calf Raise
3 Sets x 16,20,20 Reps
Machine Seated Calf Raise
3 Sets x 16 Reps
Day 4
chest/shoulder/triceps
Est. 57 min
7 exercises
Dumbbell Fly
4 Sets x 6,7,9,9 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Assisted Dip
4 Sets x 8 Reps
Day 5
Back/Biceps/Rear Delt
Est. 66 min
8 exercises
Barbell Deadlift
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
