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Push/Pull/Leg (PPL) Program
AUDIO TIP
Bulking
Intermediate
Barbell
Plan Details
The Push/Pull/Leg (PPL) Program routine by khafir is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This intermediate, 4-day split offers plenty of work for all your major muscle groups. You will start with a "pull" day followed by a "push" day. Next up on day 3 will be a leg workout. Finally, on day 4 you will have your longest session (70-minutes) that focuses on a combo push/pull upper body workout. Program template looks like this: Day 1: Pull day (Back/Bicep/Core) Day 2: Push day (Chest/Shld/Core) Day 3: Legs Day 4: Push/Pull Combo Rest - 24-48 hrs and repeat Stay Strong, MICHAEL WOOD, CSCS Jefit team
Routine detail
Day 1
Workout 1: Pull
Est. 52 min
8 exercises
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Day 2
Workout 2: Push
Est. 44 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 3
Workout 3: Legs
Est. 42 min
5 exercises
Prisoner Squat
1 Set x 10 Reps
Hack Squat
4 Sets x 10 Reps
Barbell Squat
4 Sets x 8 Reps
Barbell Single-Leg Squat
3 Sets x 8 Reps
Reverse Hyper (Flat Bench)
4 Sets x 12 Reps
Day 4
Workout 4: Push/Pull
Est. 52 min
8 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Rear Press
3 Sets x 8 Reps
Barbell Push Press
3 Sets x 6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 8 Reps
Machine Assisted Dip
2 Sets x 10 Reps
