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PPLPPL split
Bulking
Intermediate
Machine strength
Plan Details
The PPLPPL split routine by joesobo is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest Dominate
Est. 63 min
9 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Barbell Front Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Day 2
Lower Back Dominate
Est. 48 min
7 exercises
Cable Seated Row
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 6 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 3
Squats Dominate
Est. 57 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Deep Squat
6 Sets x 6 Reps
Decline Reverse Crunch
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 6 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Day 4
Shoulder Dominate
Est. 55 min
8 exercises
Barbell Military Press
4 Sets x 6 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Upper Chest Crossover
3 Sets x 8 Reps
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 6 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable One-Arm Tricep Extension
3 Sets x 8 Reps
Day 5
Upper Back Dominate
Est. 75 min
7 exercises
wide grip weighted pullup
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 100 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Day 6
Sumo Deadlifts
Est. 55 min
6 exercises
Machine Seated Calf Raise
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Decline Bench Rotational Sit-Up
4 Sets x 12 Reps
Decline Bench Leg Raise
4 Sets x 12 Reps
Barbell Front Squat
4 Sets x 6 Reps
Barbell Sumo Deadlift
6 Sets x 6 Reps
