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PLP
AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The PLP routine by james262 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
14 week program. 6-Day week Push A, Pull A, Legs A, Push B, Pull B, Legs B Rest routine. Option for added rest day between Legs A and Push B if muscles have not recovered. 3x4 week progressive training blocks with 2x deload weeks between blocks 1-2 and 2-3. 4 week training block progression: - First week 80% of total weight volume. 3-4 reps in reserve (RIR) - Second week incremental weight loading. 2-3 RIR - Third week incremental weight loading. 1-2 RIR. - Fourth week incremental weight loading. Reps to failure. 1 week deload following 4 week training block: - weight to 50%
Routine detail
Mon
Push A
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 4 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Dip
3 Sets x 10 Reps
Tue
Legs A
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 4 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Wed
Pull A
Est. 0 min
7 exercises
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Wrist Curl
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Thu
Push B
Est. 0 min
7 exercises
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 15 Reps
Fri
Legs B
Est. 0 min
5 exercises
Machine Leg Press
5 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Sat
Pull B
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 20 Reps
Barbell Preacher Curl
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
