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PLP split pp grower
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The PLP split pp grower routine by Fabian.act is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Push Legs Pull 8 day split
Routine detail
Day 1
Push
Est. 0 min
13 exercises
Chest and Shoulder Stretch
1 Set x 5 Reps
Dip
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 10 Reps
Day 2
Legs
Est. 0 min
12 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
wall sit
3 Sets
Day 3
Pull
Est. 0 min
12 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Kettlebell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
