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AthleanX Perfect PPL
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The AthleanX Perfect PPL routine by johannesgrodem is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is the athlean x perfect push pull legs workout
Routine detail
Day 1
Pull 1
Est. 0 min
7 exercises
Barbell Deadlift
1 Set x 5 Reps
Barbell Incline Bench Row
3 Sets x 8,10,10 Reps
Dumbbell Pullover
3 Sets x 10,12,12 Reps
Dumbbell high pull
3 Sets x 10,12,12 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Angles and devils
3 Sets x 15,20,20 Reps
Day 2
Push 1
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 4,6,6,6 Reps
Cable Cross-Over
3 Sets x 10,12,12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8,10,10,10 Reps
Dumbbell Lateral Raise
3 Sets x 12,15,15 Reps
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 10,12,12 Reps
Dumbbell waiter curl
3 Sets x 10,12,12 Reps
Cable External Rotation
3 Sets x 15,20,20 Reps
Day 3
Legs 1
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 4,6,6,6 Reps
Barbell Hip Thrust
3 Sets x 8,10,10 Reps
Dumbbell Reverse Lunge
3 Sets x 10,12,12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 10,12,12 Reps
Single-Leg Calf Raise
3 Sets x 15,20,20 Reps
Day 4
Pull 2
Est. 0 min
7 exercises
Barbell Snatch Deadlift
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 6,8,8 Reps
Dumbbell Bent-Over Row
3 Sets x 10,12,12 Reps
Cable Shoulder Extension
3 Sets x 12,15,15 Reps
Barbell Curl
3 Sets x 6,8,8 Reps
Cable Shoulder Extension
3 Sets x 10,12,12 Reps
Cable Rope Face Pull
3 Sets x 15,20,20 Reps
Day 5
Push 2
Est. 0 min
7 exercises
Barbell Military Press
4 Sets x 4,6,6,6 Reps
Dumbbell Bench Press
3 Sets x 8,10,10 Reps
Dumbbell abduction row
3 Sets x 8,10,10 Reps
Dumbbell Fly
3 Sets x 10,12,12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,12,12 Reps
Push-Up
3 Sets x 8,100,100 Reps
Day 6
Legs 2
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 4,6,6,6 Reps
Barbell Hip Thrust
3 Sets x 8,10,10 Reps
Dumbbell Reverse Lunge
3 Sets x 10,12,12 Reps
Slick bridge floor curl
3 Sets x 15,50,50 Reps
Dumbbell Seated Calf Raise
3 Sets x 15,20,20 Reps
