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PPL
Bulking
Intermediate
Machine strength
Plan Details
The PPL routine by rcoolastro is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Coolcicada's PPL
Routine detail
Day 1
Push
Est. 46 min
7 exercises
Smith Machine Bench Press
3 Sets x 5 Reps
Smith Machine Shoulder Press
3 Sets x 5 Reps
Smith Machine Incline Bench Press
3 Sets x 5 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Pull
Est. 60 min
8 exercises
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell One-Arm Hammer Curl
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Day 3
Legs
Est. 44 min
6 exercises
Smith Machine Squat
4 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
