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Niall’s PPL
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Niall’s PPL routine by niallhobson is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a Push/Pull/Legs routine created to increase strength and induce muscle hypertrophy. The first 3 days focus on low reps with high weight. The last 3 days focus on high reps with less weight. You should rest either between the 3 days, after the 6 days, or both. Shoot for between 5-8 reps for the power days and 12-15 for hypertrophy days. Note: If you are a beginner you may want to try a 3 day split iterating weeks. Week A: Push Power, rest, Pull Power, rest, Abs and Legs Power, rest Week B: Push Hypertrophy, rest, Pull Hypertrophy, rest, Abs and Legs Hypertrophy, rest • Day 1 - Push Power • Day 2 - Pull Power • Day 3 - Abs and Legs Power • Day 4 - Push Hypertrophy • Day 5 - Pull Hypertrophy • Day 6 - Abs and Legs Hypertrophy
Routine detail
Any
?PUSH
Est. 0 min
8 exercises
Cable Rear Lateral Raise
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Lower Chest Raise
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Any
?PULL
Est. 0 min
7 exercises
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Any
? LEGS
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
