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PPLUL 5 Day Hypertrophy Plan
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The PPLUL 5 Day Hypertrophy Plan routine by itsbrandondave is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Always have 2-3 RIR in each set for maximized overload, try to go for failure in final set. Made By Brandon
Routine detail
Mon
Push
Est. 50 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 6 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 6 Reps
Dumbbell Reverse Fly
3 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Incline Bench Dumbbell One-Arm Extension
3 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Tue
Pull
Est. 33 min
4 exercises
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
Legs
Est. 52 min
5 exercises
Dumbbell Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Dumbbel Hip Thrust
3 Sets x 8 Reps
Thu
Upper Body
Est. 97 min
10 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 6 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Dumbbell Tate Press
3 Sets x 6 Reps
Dumbbell Incline Bench Row
4 Sets x 12 Reps
Fri
Lower Body
Est. 46 min
5 exercises
Dumbbell Squat
3 Sets x 15 Reps
Dumbbell Hamstring Curl
3 Sets x 15 Reps
Dumbbell Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 15 Reps
Dumbbel Hip Thrust
3 Sets x 15 Reps
