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P/P/L
Bulking
Intermediate
Dumbbell
Plan Details
The P/P/L routine by KirilYakimov is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 58 min
7 exercises
Barbell Bench Press
3 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Supinated)
4 Sets x 10 Reps
Day 2
Pull
Est. 51 min
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Lower
Est. 57 min
7 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
5 Sets x 12 Reps
Leg Raise
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
Plank
4 Sets
Day 4
cardio
Est. 62 min
1 exercise
Treadmill Running
1 Set
