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Coach Sal - Landon PPL 2.0
AUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Coach Sal - Landon PPL 2.0 routine by CoachSal is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Beginner to intermediate PUSH / PULL / LEGS split. Example workout schedule Week 1: Mon - Shaolin Tues - Push Wed - Shaolin Thurs - Pull Fri - Legs Sat - Repeat Push Sun - REST Week 2: Mon - Shaolin Tues - Pull Wed - Shaolin Thurs - Legs Fri - Push Sat - Repeat Pull Sun - REST Week 3: Mon - Shaolin Tues - Legs Wed - Shaolin Thurs - Push Fri - Pull Sat - Repeat Legs Sun - REST Week 4: REPEAT WEEK 1
Routine detail
Day 1
- PUSH (Strength)
Est. 0 min
7 exercises
Cable External Rotation
3 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Machine Incline Chest Press
5 Sets x 6,8,8,8,8 Reps
Machine Bench Press
3 Sets x 6,8,8 Reps
Cable Decline Chest Fly
4 Sets x 8 Reps
Machine Seated Tricep Dip
4 Sets x 6,8,8,8 Reps
Dumbbell Lateral Raise
5 Sets x 8 Reps
Day 2
- PULL (Strength)
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 6,8,8,8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 6,8,8,8 Reps
Dumbbell Rear Delt Row
4 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8,10,10 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 3
- LEGS (Strength)
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 10,12,12 Reps
Hack Squat
5 Sets x 5,6,6,6,6 Reps
Barbell Romanian Deadlift
4 Sets x 6,8,8,8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 4
- PUSH (Hypertrophy)
Est. 0 min
8 exercises
Machine Fly
3 Sets x 15 Reps
Machine Incline Chest Press
4 Sets x 10,12,12,12 Reps
Machine Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12,15,15,15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12,15,15,15,15 Reps
Day 5
- PULL (Hypertrophy)
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12,15,15,15 Reps
Machine Seated Row
4 Sets x 12 Reps
Dumbbell Rear Delt Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 8,10,10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,15,15 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 10,12,12,12 Reps
Preacher Curl Machine
3 Sets x 10,12,12 Reps
Day 6
- LEGS (Hypertrophy)
Est. 0 min
6 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 10,12,12,12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12,15,15,15 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
