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PPLUL
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The PPLUL routine by DrNomienom is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Enter your routine description
Routine detail
Day 1
PULL
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Day 2
PUSH
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Day 3
LEG
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Bulgarian Dumbbell Split Squat
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 15 Reps
Day 4
UPPER
Est. 0 min
6 exercises
Barbell Bench Press
2 Sets x 8 Reps
Overhead Barbell Press
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Machine Calf Press
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Day 5
LOWER
Est. 0 min
6 exercises
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
