Loading...
Thor’s PPL
Bulking
Advanced
Dumbbell
Plan Details
The Thor’s PPL routine by mouregreek is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
A variation on the typical Push Pull Legs routine placing emphasis on total development and splitting back into two workouts (width and density) and also giving arms their own day for crazy pump. Research has shown that arms will respond better with a higher volume on a per week volume adjusted basis.
Routine detail
Day 1
Chest, shoulders, abs
Est. 93 min
9 exercises
Barbell Military Press
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 10,12,12,12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Rear Deltoid Row
4 Sets x 12 Reps
Weighted Crunch
4 Sets x 20 Reps
Landmines
4 Sets x 15 Reps
Day 2
Legs, triceps
Est. 79 min
8 exercises
Barbell Front Squat
4 Sets x 12 Reps
Barbell Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 12 Reps
Day 3
Back (width), abs
Est. 61 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Weighted Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Cable Kneeling Crunch
3 Sets x 8 Reps
Day 4
Arm Blast and Legs (light)
Est. 71 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
EZ Bar Seated Curl (Close Grip)
3 Sets x 10 Reps
Day 5
Chest, Shoulders, abs
Est. 99 min
9 exercises
Barbell Military Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Barbell Neck Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Landmines
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 25 Reps
Day 6
Back density
Est. 69 min
5 exercises
Cable Seated Row
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 12 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
T Bar Row
5 Sets x 12 Reps
Barbell Incline Bench Pull
5 Sets x 12 Reps
