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PPL Advanced Bulking
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL Advanced Bulking routine by QuickLifts is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
High Volume + High Frequency
Routine detail
Day 1
PUSH
Est. 0 min
11 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Decline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Day 2
PULL
Est. 0 min
11 exercises
Barbell Deadlift
4 Sets x 8 Reps
Barbell Row
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Barbell Rear Delt Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Day 3
LEGS + ABS
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Dumbbell Side Bend
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
