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PPL Murder
AUDIO TIP
Bulking
Advanced
None
Plan Details
The PPL Murder routine by apcfan009 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a PPL program I made when I thought my I density could use some work.
Routine detail
Mon
Push Day 1
Est. 86 min
9 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 15,14,15,15 Reps
Cable Mid Chest Crossover
4 Sets x 10 Reps
Cable Upper Chest Crossover
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 15 Reps
Tue
Pull Day 1
Est. 98 min
9 exercises
Barbell Rack Pull
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,3,8 Reps
Barbell Landmine One-Arm Row
4 Sets x 11 Reps
Cable Reverse Fly
3 Sets x 15,14,12 Reps
Cable Shoulder Extension
3 Sets x 12,12,15 Reps
EZ Bar Preacher Curl (Close Grip)
5 Sets x 12 Reps
Cable Rope Hammer Curl
4 Sets x 12,15,11,11 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 20,12,10,10,8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Wed
Quad Day
Est. 65 min
5 exercises
Hack Squat
7 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Thu
Push Day 2
Est. 62 min
6 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 10 Reps
Fri
Pull Day 2
Est. 94 min
9 exercises
Pendlay Row
4 Sets x 10 Reps
Machine Seated Row
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 10 Reps
Cable Shrug
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 10 Reps
Sat
Leg Day 2
Est. 53 min
5 exercises
Barbell Romanian Deadlift
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
