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PPL/UPPER/LOWER
AUDIO TIP
Bulking
Intermediate
Dumbbell
Plan Details
The PPL/UPPER/LOWER routine by dmitha0930 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 65 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 16 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Day 2
Pull
Est. 60 min
7 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable V-Bar Row
4 Sets x 8 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 8 Reps
Day 3
Legs
Est. 59 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 5 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 15 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 4
Upper
Est. 76 min
7 exercises
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 16 Reps
Dumbbell Pullover
3 Sets x 20 Reps
Day 5
Lower
Est. 62 min
7 exercises
Barbell Deadlift
5 Sets x 5 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 15 Reps
Posterior Tibialis Stretch
3 Sets x 8 Reps
Hanging Leg Raise
4 Sets x 8 Reps
