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PPLx2 Strength and Hypertrophy
Bulking
Advanced
Machine strength
Plan Details
The PPLx2 Strength and Hypertrophy routine by Jeffreymendel is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
gainz
Routine detail
Mon
Legs 2 (Size)
Est. 44 min
6 exercises
Barbell Front Squat
5 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Wed
Chest 1 (Strength)
Est. 75 min
12 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Landmine Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Thu
Back 1 (Strength)
Est. 63 min
10 exercises
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Pendlay Row
3 Sets x 8 Reps
Fri
Legs 1 (Strength)
Est. 31 min
5 exercises
Barbell Front Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Barbell Front Squat
2 Sets x 8 Reps
Sat
Chest 2 (Size)
Est. 65 min
10 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Landmine Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Sun
Back 2 (Size)
Est. 58 min
9 exercises
Barbell Pendlay Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
