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PPL Johnie
Bulking
Intermediate
Machine strength
Plan Details
The PPL Johnie routine by PanosKefalas is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
Est. 71 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Day 2
Pull
Est. 61 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Deadlift
1 Set x 5 Reps
Barbell Shrug
3 Sets x 12 Reps
Cable Rope Face Pull
2 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Day 3
Legs
Est. 64 min
9 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Stability Ball Weighted Sit-Up
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Plank
3 Sets
