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Power Hypertrophy Push Pull Legs
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Power Hypertrophy Push Pull Legs routine by DannyGillette is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
A Power Hypertrophy with PPL, adapted from http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html and http://archive.is/gMUfM#selection-2459.0-2459.17
Routine detail
Day 1
Upper Power
Est. 0 min
9 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 3 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 6 Reps
Dip
2 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
EZ Bar Curl
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Day 2
Lower Power
Est. 0 min
7 exercises
Hack Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 6 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Day 3
Push
Est. 0 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 4
Pull
Est. 0 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
