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PPL- UL
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL- UL routine by ragiamer is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
5 day per week, home workout. Push Pull Legs Upper Lower Split
Routine detail
Day 1
Push
Est. 0 min
9 exercises
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Day 2
Pull
Est. 0 min
9 exercises
Pull-Up
5 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Day 3
Legs
Est. 0 min
10 exercises
Kettlebell Goblet Squat
6 Sets x 8 Reps
Bulgarian Split Squat
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Plank
3 Sets
Hanging Leg Raise
3 Sets x 8 Reps
Day 4
Upper
Est. 0 min
9 exercises
Pull-Up
4 Sets x 6 Reps
Barbell Bench Press
5 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Day 5
Lower
Est. 0 min
8 exercises
Kettlebell Goblet Squat
6 Sets x 8 Reps
Bulgarian Split Squat
3 Sets x 8 Reps
Cable Pull Through
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
