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PPL UL 5 days
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The PPL UL 5 days routine by KOMODO0 is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Push
Est. 83 min
9 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 15 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Lateral Raise
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Tue
Pull
Est. 78 min
9 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Wed
Leg
Est. 55 min
6 exercises
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Single-Leg Press
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 12 Reps
Thu
Upper
Est. 71 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 15 Reps
Fri
Lower
Est. 61 min
6 exercises
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Any
triceps
Est. 31 min
5 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Any
forearm
Est. 31 min
5 exercises
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Wrist Roller
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
Any
biceps
Est. 25 min
4 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Any
abs
Est. 24 min
4 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Reverse Crunch
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
