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PPL Strength + Hypertrophy
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The PPL Strength + Hypertrophy routine by christopherjung2 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
PPL split between strength and hypertrophy focused days
Routine detail
Day 1
Push Strength
Est. 0 min
6 exercises
Band Assisted Pullup
1 Set x 8 Reps
Barbell Bench Press
6 Sets x 5 Reps
Barbell Shoulder Press
5 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 5 Reps
Barbell Bench Press (Close Grip)
3 Sets x 5 Reps
Kettlebell Swing
4 Sets x 25 Reps
Day 2
Pull Strength
Est. 0 min
5 exercises
Barbell Deadlift
7 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 5 Reps
Barbell Curl
5 Sets x 6 Reps
Barbell Shrug
5 Sets x 5 Reps
Day 3
Legs Strength
Est. 0 min
4 exercises
Barbell Squat
8 Sets x 5 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Barbell Pause Squat
3 Sets x 5 Reps
Kettlebell Swing
4 Sets x 25 Reps
Day 4
Push Hypertrophy
Est. 0 min
6 exercises
Dumbbell Bench Press
6 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Band Tricep Pulldown
5 Sets x 12 Reps
Day 5
Pull Hypertrophy
Est. 0 min
6 exercises
Barbell Bent-Over Row (Reverse Grip)
5 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Kettlebell Swing
4 Sets x 25 Reps
Day 6
Legs Hypertrophy
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Barbell Romanian Deadlift
5 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 25 Reps
Toe Raise
4 Sets x 30 Reps
