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PPL - Power/Hypertrophy v2
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PPL - Power/Hypertrophy v2 routine by bartosz.iwanidis is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
PUSH power
Est. 0 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 6 Reps
Barbell Seated Press
3 Sets x 6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 6 Reps
Dumbbell Seated Tricep Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Crunch
3 Sets x 20 Reps
Day 2
PULL power
Est. 0 min
9 exercises
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
3 Sets x 6 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 6 Reps
Wrist Roller
3 Sets x 1 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Day 3
LEGS power
Est. 0 min
8 exercises
Barbell Deadlift
3 Sets x 6 Reps
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Crunch
3 Sets x 20 Reps
Plank
3 Sets
Day 4
PUSH hypertrophy
Est. 0 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 12 Reps
Barbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Air Bike
3 Sets x 20 Reps
Day 5
PULL hypertrophy
Est. 0 min
9 exercises
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Cable One-Arm Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Decline Crunch
3 Sets x 33 Reps
Day 6
LEGS hypertrophy
Est. 0 min
8 exercises
Hack Squat
3 Sets x 12 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Dumbbell Single-Leg Squat
3 Sets x 12 Reps
Jump Squat
3 Sets x 12 Reps
Barbell Standing Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 20 Reps
Crunch
3 Sets x 20 Reps
