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PPL
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The PPL routine by ryanjohnston14 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push 1
Est. 0 min
10 exercises
Smith Machine Incline Bench Press
3 Sets x 7,7,6 Reps
Machine Fly
3 Sets x 9,8,7 Reps
Leverage Chest Press
3 Sets x 8,7,7 Reps
Machine Shoulder Press
3 Sets x 8,10,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 7,7,12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 7,7,6 Reps
Cable Lateral Raise
3 Sets x 14,13,12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12,9,8 Reps
Walking
1 Set
Day 2
Pull 1
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,9,8 Reps
Machine Seated Row
3 Sets x 8,10,9 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 11,9,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,11,9 Reps
Cable Bicep Curl
3 Sets x 12,12,10 Reps
Preacher Curl Machine
3 Sets x 9,10,10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 6,9,8 Reps
Machine Reverse Fly
3 Sets x 10,9,8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Walking
1 Set
Day 3
Legs + Abs 1
Est. 0 min
11 exercises
Machine Seated Leg Curl
3 Sets x 10,12,10 Reps
Machine Leg Extension
3 Sets x 15,14,13 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 10,8,8 Reps
Calf Press On Leg Press
3 Sets x 16,18,18 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 10,12,10 Reps
Machine Hip Adduction
3 Sets x 12,12,10 Reps
Machine Hip Abduction
3 Sets x 14,14,10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12,9,8 Reps
Day 4
Push 2
Est. 0 min
7 exercises
Smith Machine Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 9,8,7 Reps
Machine Shoulder Press
3 Sets x 8,10,10 Reps
Machine Dip
3 Sets x 7,6,7 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 7,7,12 Reps
Cable Lateral Raise
3 Sets x 14,13,12 Reps
Day 5
Pull 2
Est. 0 min
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10,9,8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Machine Vertical Row (Reverse Grip)
3 Sets x 11,9,8 Reps
Dumbbell Shoulder Shrug
3 Sets x 12,11,9 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,6,5 Reps
Preacher Curl Machine
3 Sets x 9,10,10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 6,10,8 Reps
Machine Reverse Fly
3 Sets x 10,9,8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Cable Wrist Curl (Reverse Grip)
3 Sets x 8 Reps
Day 6
Legs+Abs 2
Est. 0 min
11 exercises
Dumbbell Hamstring Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 15,14,13 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 16,18,18 Reps
Machine Seated Calf Raise
3 Sets x 14 Reps
Back Hyperextension
3 Sets x 10,12,10 Reps
Machine Hip Adduction
3 Sets x 12,12,10 Reps
Machine Hip Abduction
3 Sets x 14,14,10 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12,9,8 Reps
