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PPL 3 Day Plan
AUDIO TIP
Bulking
Beginner
Dumbbell
Plan Details
The PPL 3 Day Plan routine by zpnfvhmj is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Gainsss
Routine detail
Day 1
New Workout
Est. 0 min
4 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
1 Set x 100 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Deep Push-Up
3 Sets x 10 Reps
Day 2
New Workout
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Day 3
New Workout
Est. 0 min
5 exercises
Dumbbell Squat
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Sissy Squat
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 25 Reps
