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PPL
Bulking
Intermediate
Machine strength
Plan Details
The PPL routine by stritimantis is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push A
Est. 46 min
7 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension
3 Sets x 10 Reps
Day 2
Pull A
Est. 52 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Day 3
Off
Est. 0 min
0 exercises
This day is empty
Day 4
Legs A
Est. 44 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Press
1 Set
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 45 Reps
Machine Calf Raise
2 Sets x 30 Reps
Day 5
Off
Est. 0 min
0 exercises
This day is empty
Day 6
Push B
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
2 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Tricep Extension
2 Sets x 12 Reps
Day 7
Off
Est. 0 min
0 exercises
This day is empty
Day 8
Pull B
Est. 52 min
8 exercises
Barbell Rack Pull
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Upright Row
2 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Day 9
Legs B
Est. 42 min
6 exercises
Machine Leg Press
1 Set
Machine Single-Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 45 Reps
Machine Seated Calf Raise
2 Sets x 30 Reps
Day 10
Off
Est. 0 min
0 exercises
This day is empty
