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P/P/L Routine
Bulking
Advanced
Barbell
Plan Details
The P/P/L Routine routine by lucas191 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
1-5 reps per set = more strength and some size(muscle). 5-8 reps per set = strength and size(muscle) equally. 8-12 reps per set = more size(muscle) and some strength. 12-15 reps = endurance and some size(muscle). 15+ reps per set = mostly endurance.
Routine detail
Day 1
Back/Biceps
Est. 70 min
8 exercises
Chin-Up with Knee Raise
5 Sets x 5 Reps
Weighted Pull-Up
5 Sets x 5 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
Barbell Drag Curl
5 Sets x 5 Reps
EZ Bar Curl (Reverse Grip)
5 Sets x 5 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 5 Reps
EZ Bar Curl
5 Sets x 5 Reps
Day 2
Chest/Triceps/Shoulders
Est. 79 min
9 exercises
Weighted Tricep Dip
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Bench Press (Close Grip)
5 Sets x 5 Reps
Barbell Pullover and Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Cable Shoulder Extension
5 Sets x 5 Reps
Dumbbell Front Raise
5 Sets x 5 Reps
Dumbbell Lateral Raise
5 Sets x 5 Reps
Day 3
Quad/Ham/Calves
Est. 80 min
10 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
5 Sets x 5 Reps
Barbell Sumo Deadlift
5 Sets x 5 Reps
Machine Leg Press
5 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 5 Reps
Machine Calf Raise
5 Sets x 5 Reps
Forearm Plank with Hip Abduction
3 Sets x 1 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Day 4
Eat Sleep Repeat
Est. 0 min
0 exercises
This day is empty
Day 5
Back/Biceps
Est. 77 min
11 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Barbell Underhand Grip Drag Curl
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Forearm Plank with Hip Abduction
3 Sets x 1 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 20 Reps
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Day 6
Chest/Triceps/Shoulders
Est. 65 min
9 exercises
Weighted Tricep Dip
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 7
Quad/Ham/Calves
Est. 70 min
10 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Front Squat
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Hanging Knee Raise (Rotational)
3 Sets x 15 Reps
