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P.P.L.U.L - Split for strength and hypertrophy *
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The P.P.L.U.L - Split for strength and hypertrophy * routine by CecareanuDavid is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Any
Rest
Est. 0 min
0 exercises
This day is empty
Any
Rest
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0 exercises
This day is empty
Any
PULL
Est. 0 min
7 exercises
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Any
Upper
Est. 0 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Any
Legs - HAMSTRING FOCUSED
Est. 0 min
5 exercises
Machine Leg Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Any
LEGS - QUAD FOCUSED
Est. 0 min
5 exercises
Hack Squat
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Any
PUSH
Est. 0 min
6 exercises
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
