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UPPER LOWER PPL 5 DAY MASS SPLIT*
AUTOPLAY
Bulking
Advanced
Machine strength
Plan Details
The UPPER LOWER PPL 5 DAY MASS SPLIT* routine by stephensantos is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
LINEAR PERIODIZATION Every week increase the weight and lower reps. ( STRENGTH DAYS) Reset after week four with new starting rep. Rinse and repeat.
Routine detail
Mon
UPPER BODY STRENGTH
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Tue
LOWER BODY STRENGTH
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Standing Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Wed
ABS
Est. 0 min
6 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Bench Weighted Decline Crunch
3 Sets x 8 Reps
Jump Rope
3 Sets
Crunch
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Thu
PUSH HYPERTROPHY
Est. 0 min
6 exercises
Barbell Incline Bench Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Thu
PUSH HYPERTROPHY 2
Est. 0 min
6 exercises
Machine Fly
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Leverage Shoulder Press
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Bench Press (Close Grip)
3 Sets x 15 Reps
Fri
PULL HYPERTROPHY
Est. 0 min
6 exercises
Pull-Up
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Rope Seated Row
3 Sets x 15 Reps
Cable Rope Deltoid Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Fri
PULL HYPERTROPHY 2
Est. 0 min
6 exercises
Barbell Row
3 Sets x 15 Reps
Dumbbell Bent-Over Row
3 Sets x 15 Reps
Machine Lat Pulldown
3 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Sat
LEGS HYPERTROPHY
Est. 0 min
5 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Sun
REST
Est. 0 min
0 exercises
This day is empty
