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Ilker's intermediate PPL routine for strength and hypertrophy
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Ilker's intermediate PPL routine for strength and hypertrophy routine by El.Patron is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
This routine is for experienced people who have managed to integrate the gym into their every day life or plan to do so with just one day off a week. I do not recommend this routine for beginners because this routine contains exercises which should be learned properly first in terms of form and range of motion. The workload in this programm will rather burn you out instead of providing dem gainzz if you're inexperienced. If you have at least 18 months of experience and also managed to make some gainz during this time this might be the right program for you. Works for bulking and cutting but if you're cutting make sure not to cut out too many calories (max. 10% of tdee). Enjoy.
Routine detail
Day 1
Workout Day #1
Est. 86 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Smith Machine Shoulder Press
5 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Day 2
Workout Day #2
Est. 82 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Chin-Up with Knee Raise
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Front Stretch Cable Rows
3 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Cable Bicep Curl
5 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 3
Workout Day #3
Est. 72 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Machine Leg Press
4 Sets x 5 Reps
Calf Press On Leg Press
5 Sets x 12 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Plank
3 Sets
Day 4
Workout Day #4
Est. 84 min
8 exercises
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Leverage Decline Chest Press
5 Sets x 10 Reps
Dumbbell Lateral Raise
5 Sets x 10 Reps
Weighted Bench Dip
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Day 5
Workout Day #5
Est. 84 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 5 Reps
Dumbbell One-Arm Row
6 Sets x 8 Reps
Cable Seated Row
5 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
5 Sets x 12 Reps
Day 6
Workout Day #6
Est. 68 min
9 exercises
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
5 Sets x 15 Reps
Decline Crunch
5 Sets x 8 Reps
Plank
3 Sets
