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Ryan Humiston PPL
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The Ryan Humiston PPL routine by AshleyReformat is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Ryan Humistons PPL
Routine detail
Day 1
W1 Push
Est. 0 min
12 exercises
Barbell Incline Bench Press
5 Sets x 51,51,51,30,30 Reps
Dip
4 Sets x 10 Reps
Barbell slide push ups
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 20 Reps
Cable Lower Chest Raise
4 Sets x 20 Reps
Dual cable front raise
4 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 20 Reps
Kneeling side lateral
4 Sets x 20 Reps
Barbell Seated Tricep Extension
4 Sets x 20 Reps
EZ Bar Tricep Extension
4 Sets x 20 Reps
Barbell Bench Press (Close Grip)
4 Sets x 20 Reps
Push-Up (Close Hand)
4 Sets x 99 Reps
Day 2
W1 Pull
Est. 0 min
10 exercises
Dumbbell One-Arm Row
3 Sets x 80 Reps
Barbell Bent-Over Row
4 Sets x 30 Reps
Cable V Bar Pulldown
3 Sets x 50 Reps
Standing Hyper
4 Sets x 20 Reps
Machine Reverse Fly
3 Sets x 60 Reps
Barbell Shrug
3 Sets x 50 Reps
Dumbbell Seated Bicep Curl
3 Sets x 45 Reps
Cable Rope Hammer Curl
4 Sets x 120 Reps
Sit-Up
3 Sets x 30 Reps
Stability Ball Pull-In
3 Sets x 30 Reps
Day 3
W1 Legs
Est. 0 min
7 exercises
Machine Leg Extension
4 Sets x 20 Reps
Dumbbell split squat
3 Sets x 20 Reps
Machine Leg Press
4 Sets x 90 Reps
Machine Leg Curl (Prone)
4 Sets x 40 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 30 Reps
Jeffersons
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 51 Reps
Day 4
W1 Push
Est. 0 min
11 exercises
Smith Machine Bench Press
5 Sets x 12,12,12,30,30 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 20 Reps
Push-Up (Wide Hand)
3 Sets x 99 Reps
Dumbbell Lateral Raise
3 Sets x 30 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Bus drivers
3 Sets x 20 Reps
Dumbbell One-Arm Front Raise
3 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 90 Reps
Barbell Bench Press (Close Grip)
3 Sets x 20 Reps
Day 5
W1 Pull
Est. 0 min
12 exercises
Dumbbell Incline Bench Row
3 Sets x 40 Reps
Cable Seated Row
2 Sets x 20 Reps
Cable Seated Row
9 Sets x 10 Reps
Pull-up Bench Assisted
3 Sets x 99 Reps
Back Hyperextension
3 Sets x 20 Reps
Rotations of Arnolds
9 Sets x 20 Reps
Dumbbell Incline Curl
3 Sets x 20 Reps
Dumbbell incline drag curl
3 Sets x 20 Reps
Dumbbell Concentration Curl
3 Sets x 20 Reps
Dumbbell drag curl
3 Sets x 20 Reps
Reverse grip ez bar drags “45 degree”
3 Sets x 20 Reps
Weighted Hanging Knee Raise
2 Sets x 50 Reps
Day 6
W1 Legs
Est. 0 min
7 exercises
Dumbbell Lunge
6 Sets x 10 Reps
Hack Squat
6 Sets x 10 Reps
Barbell Squat
3 Sets x 60 Reps
Dumbbell Reverse Lunge
3 Sets x 20 Reps
Dumbbell lying leg curl
4 Sets x 20 Reps
Barbell Sumo Deadlift
3 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 150 Reps
