Loading...
CBum PPL
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The CBum PPL routine by pogden02 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push Day #1
Est. 70 min
11 exercises
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 8 Reps
Barbell Bench Press
1 Set x 12 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Shoulder Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Day 2
Pull Day #1
Est. 59 min
10 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 10 Reps
Barbell Bent-Over Row
2 Sets x 8 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Plank
3 Sets
Day 3
Leg Day #1
Est. 73 min
11 exercises
Bodyweight Lunge
3 Sets x 24 Reps
Dumbbell Lunge
3 Sets x 24 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Barbell Glute Bridge
3 Sets x 12 Reps
Machine Seated Calf Raise
6 Sets x 12 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Cable Standing Leg Curl
2 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Day 4
Push Day #2
Est. 49 min
8 exercises
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Push Press
3 Sets x 12 Reps
Cable Mid Chest Crossover
1 Set x 10 Reps
Cable Mid Chest Crossover
2 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
Push-Up
3 Sets x 10 Reps
Day 5
Pull Day #2
Est. 57 min
9 exercises
Pull-Up
3 Sets x 10 Reps
Barbell Rack Pull
3 Sets x 10 Reps
Barbell Rack Pull
2 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Seated Row
2 Sets x 10 Reps
Cable Seated Row
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 10 Reps
Day 6
Leg Day #2
Est. 94 min
15 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Barbell Squat
1 Set x 6 Reps
Hack Squat
2 Sets x 10 Reps
Hack Calf Raise
2 Sets x 20 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Standing Cable Hip Abduction
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Standing Cable Hip Abduction
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Single-Leg Extension
2 Sets x 12 Reps
Machine Single-Leg Extension
6 Sets x 12 Reps
Machine Single-Leg Extension
6 Sets x 12 Reps
