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5-day PPLPPCF
AUTOPLAY
Bulking
Intermediate
Machine strength
Plan Details
The 5-day PPLPPCF routine by gmx12709 is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
5 Day PPLPPCF(high intensity cardio) Muscle and strength gains with compound and isolation exercises. Should take 45-55m. Important to track rest intervals. Great for those short on time. Sets of 1x8 are 20% less weight to failure. Credit goes to Nick Ludlow
Routine detail
Mon
Push
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Tue
Pull
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 3 Reps
Barbell Deadlift
1 Set x 8 Reps
Chin-Up with Knee Raise
3 Sets x 9 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Wed
Legs
Est. 0 min
7 exercises
Barbell Squat
5 Sets x 3 Reps
Barbell Squat
1 Set x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Back Hyperextension
5 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Hanging Leg Raise
5 Sets x 10 Reps
Thu
Push
Est. 0 min
7 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Cross-Over
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Fri
Pull
Est. 0 min
7 exercises
Barbell Deadlift
4 Sets x 3 Reps
Barbell Deadlift
1 Set x 8 Reps
Chin-Up with Knee Raise
3 Sets x 9 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Cable Reverse Fly
5 Sets x 10 Reps
Sat
Running
Est. 0 min
0 exercises
This day is empty
Sun
Fighting
Est. 0 min
0 exercises
This day is empty
