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Ryan's Powerbuilding PPL
Bulking
Intermediate
Barbell
Plan Details
The Ryan's Powerbuilding PPL routine by RyanWakenshaw is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Strength and Hypertrophy workout. 2x Power, 2x Muscle, 1x Burn. Final power set is always performed with AMQRAP. Use auto regulation or linear progression (working set) to determine your next working weight. Muscle set progression is aimed for linear progression, increase when 3 sets of 10 or 12 (personal preference) are achieved. Burn set is lightweight, pause rep. Power sets are 4 warm up - 2x5(50%) 1x5(70%) 1x3(90%), 5x5(100%), 1xAMQRAP(80%)
Routine detail
Mon
Bench Press
Est. 72 min
5 exercises
Barbell Bench Press
10 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
EZ Bar Tricep Extension
1 Set x 40 Reps
Tue
Deadlift
Est. 71 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
8 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Barbell Spider Curl
1 Set x 40 Reps
Wed
Squat
Est. 72 min
5 exercises
Barbell Squat
10 Sets x 5 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Single-Leg Donkey Calf Raise
1 Set x 40 Reps
Thu
Bench Press
Est. 72 min
5 exercises
Barbell Bench Press
10 Sets x 5 Reps
Barbell Military Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
1 Set x 40 Reps
Fri
Deadlift
Est. 71 min
5 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Bent-Over Row
8 Sets x 5 Reps
Barbell Curl
3 Sets x 10 Reps
Machine Inverted Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
1 Set x 40 Reps
Sat
Squat
Est. 72 min
5 exercises
Barbell Squat
10 Sets x 5 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Seated Calf Raise
1 Set x 40 Reps
