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Strength and Hype PPL
Bulking
Intermediate
Machine strength
Plan Details
The Strength and Hype PPL routine by JesseQuach is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Using the Pull Push Legs layout. The workout starts with Strength compound movements focus first follow by accessories. Each day is different hypertrophy body part focus. This program contains a high amount of volume. Only follow days 1-6. days 7-10 is optional workouts that I swap out for certain days or do on rest days.
Routine detail
Day 1
Pull (Back/Biceps) Power
Est. 79 min
9 exercises
Barbell Deadlift
5 Sets x 5 Reps
Smith Machine Bent-Over Row
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 2
Push (Chest/Triceps/Shoulders) Power
Est. 71 min
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Barbell Military Press
3 Sets x 5 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Chest Dips
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 3
Legs (Quads, Glutes, Hams, and Calfs)
Est. 69 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Barbell Front Squat
3 Sets x 5 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Day 4
Pull Alternative
Est. 80 min
9 exercises
Barbell Bent-Over Row
5 Sets x 5 Reps
Rack Pull Above Knees
3 Sets x 5 Reps
Weighted Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 5
Push Alternative
Est. 80 min
10 exercises
Barbell Military Press
5 Sets x 5 Reps
Barbell Bench Press
3 Sets x 5 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Day 6
Leg Alternative
Est. 76 min
9 exercises
Barbell Front Squat
5 Sets x 5 Reps
Barbell Squat
3 Sets x 5 Reps
Barbell Single-Leg Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Kettlebell One-Arm Swing
3 Sets x 12 Reps
Day 7
Core and Abs
Est. 45 min
5 exercises
Plank
3 Sets
Side Bridge
4 Sets
Dragon Flag
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Day 8
Pull Hypertrophy
Est. 62 min
8 exercises
Barbell Row
6 Sets x 3 Reps
Chin-Up with Knee Raise
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 15 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 20 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Concentration Curl
2 Sets x 15 Reps
Dumbbell Spider Curl
2 Sets x 15 Reps
Day 9
Push Hypertrophy
Est. 74 min
10 exercises
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Cross-Over
2 Sets x 20 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 12 Reps
Cable Tricep Kickback
2 Sets x 20 Reps
Day 10
Legs Hypertrophy
Est. 73 min
8 exercises
Barbell Deep Squat
5 Sets x 5 Reps
Hack Squat
3 Sets x 12 Reps
Machine Leg Press
2 Sets x 15 Reps
Dumbbell Reverse Lunge
3 Sets x 12 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 12 Reps
Cable Standing Leg Curl
3 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
